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TrueFit Athletics

TrueFit Athletics

CrossFit WOD, December 7, 2018

Similar Slightly Different

Inspiration
"Be miserable or motivate yourself. Whatever has to be done, it’s always your choice."
-Wayne Dyer

Warm-up
Warm-up
I. Heartrate:
Dynamic

II. Specific: 2 Rounds with empty bar
5 Snatch Pulls (setup to pocket)
5 Snatch High Pulls (pocket to high pull)
5 Pocket Snatch
5 Hang Snatch (Knee to Pocket to OH)
5 Power Snatch (shin to knee to pocket to OH)
*we want each section to look and feel smooth. Get comfortable with the barbell, where it goes and how to bring it back down from overhead and reset…we reset in the exact opposite order as how it got OH.

III. Skill/Strength:
find a heavy set for the complex:
Pocket Snatch + Hang Snatch + Power Snatch
*not letting go of bar until all 3 reps are complete.

Metcon
Metcon (AMRAP – Rounds and Reps)
4 Cycles of
3 minute AMRAP
7 Power Snatches 75/55
7 Box Overs (may step) 24/20
*start where you left off
*rest 3 minutes between rounds

Scaling: decrease the weight of the snatch to a weight you can complete 7 unbroken reps when fresh. Decrease the height of the box so you can be smooth and consistent each round.
Metcon (AMRAP – Rounds and Reps)
4 Cycles of
3 minute AMRAP
7 Power Snatches 115/75
7 Box Overs (jump) 24/20
*start where you left off
*rest 3 minutes between rounds

Scaling: decrease the weight of the snatch to a weight you can complete 7 unbroken reps when fresh. Decrease the height of the box so you can be smooth and consistent each round.
This morning after the 545am session…feels like the perfect day to call off work doesn’t it?

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