TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 18, 2019

Sweet and Sour

Inspiration
RECIPE: Paleo Meatloaf
https://www.delish.com/cooking/recipe-ideas/a25363131/paleo-meatloaf-recipe/

Warm-up
Warm-up
I. Game Day

II. Clean progression:
5 Muscle Hang Cleans (pocket)
5 Pocket Cleans
5 Hang Cleans (knee)
5 Cycled Hang Cleans
5 "Bounce Cycle" Cleans (chest up)

III. 10 minutes to build to a heavy set of 3 Hang Power Cleans
*use this time to determine and gather weight for metcon.

Metcon
Metcon (AMRAP – Reps)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 135/95
R3 & R4 – 115/80
R5 & R6 – 95/65
R7 – 65/45
*score only hang power clean reps

SCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.
Metcon (AMRAP – Reps)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – 185/125
R3 & R4 – 155/105
R5 & R6 – 135/95
R7 – 95/65
*score only hang power clean reps

SCALING: we want to see a sustainable sprint on the row but the key is that it is still a SPRINT. This will give you more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar get right back on it. Reps should increase as the load goes down.
ROW — Athletes can sub for a bike, ski, or run if necessary. Both should still be a sprint within 1:10-1:30 time frame.
POWER CLEAN — Decrease the load as needed. Your first set you should be able to cycle 2-4 reps at a time, and then larger sets each round from there.

Optional Accessory Work
BOULDER SHOULDERS:
10 Rounds
5 Front Delt Raise
5 Lateral Delt Raise
5 Rear Delt Raise
*use light db’s or 5-10lb plates. goal is to perform all 15 reps per round without resting. scale to 5-8 rounds if needed.

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

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