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Sludge

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CrossFit TFA - CrossFitInspiration "Go hard in the beginning, hard in the middle, and hard in the end." -Mathew FraserWarm-upWarm-up (No Measure)I. 3 minutes of Double and Triple Under practice II. MOB -Bergener Rack stretch -10 Deep Squat Reaches (w pause) -Arm Overhead stretch III. Clean and Jerk drills -Clean…

18.3

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CrossFit TFA - CrossFitWarm-upWarm-up (No Measure)I. 5 minutes of Jump Rope practice II. 3 Rounds -10 PVC or empty BB OHS -8 Kips or Jumping Pullups -6 (3/3) Dumbbell Snatches III. 10 minutes to practice and build OHS and Pull-ups/Muscle-upsMetconFIT: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for…

Fast Jazz

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CrossFit TFA - CrossFitInspiration "Perfection is not attainable. But if we chase perfection, we can catch excellence." -Vince LombardiWarm-upWarm-up (No Measure)I. Dynamic II. MOB -Calf -Hamstring III. take 7 minutes to warmup and practice each station with your team.MetconMetcon (AMRAP - Reps)Teams of 3-4 7 minute AMRAP 20m Sled Drag…

Big Strict

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CrossFit TFA - CrossFitInspiration "Let the light that shines within you be brighter than the one that shines on you." -Dabo SwinneyWarm-upWarm-up (No Measure)I.5 minutes of Triple or Double Under practice II. MOB -Lat/Triceps -Chest III. 3 Rounds -20 second Hollow Hold -20 second Superman Hold -5 HRPU/HSPU (progress to…

18.2

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CrossFit TFA - CrossFitWarm-upWarm-up (No Measure)I. Dynamic II. 3 Rounds -5 DB Squats (light to heavy) -5 Burpees -15 Jumping Jacks III. 7 minutes to practice Cleans and gameplan your jumps for part A of the metcon.MetconFIT: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell…