Coast Range CrossFit

Teams of 3 (12 min cap)
5 Rounds
12 DB Hang Squat Cleans (50#/35#)
24 DB Shoulder to OH
36 ALT DB Front Rack Reverse Lunges
*Teams my split reps however they would like

55+RX
(45#/25#)

Then…

Skill work: Rope Climb

Today’s workout is one of the Granite Games Team online qualifier
workouts. It’s also one of the workouts being used in next weekends
compitition at San Benito CrossFit in Hollister. We have a mens team consisting of Matt Vaurs, Korey Gray, and Steve Soto participating.
If you’re looking for something to do on the 18th, head on over and cheer them on.

After, come hang out with us at our 5 year anniversary party!!!
That’s half a decade CRCF has been around and were so stoked to
party down WWE style in our new gym. Food and drinks will be provided, all you gotta do is show up in your best Wrestle Mania outfit and have a great time.

For Today’s workout, pick a weight that you can do about 6-8 reps of each movement and then will have to switch out with a partner.

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s back squat it reads like this:
3 seconds to the bottom of the squat
0 seconds in the bottom
eXplode up
1 second at the top

Jason showing us what a good Front Squat looks like