CrossFit WOD, December 10, 2018

TwentyTwenTwenInspiration”Each of us has been put on Earth with the ability to do something well. We cheat ourselves and the world if we don’t use that ability as best we can.”
-George AllenWarm-upWarm-upI. Heartrate:
5 minutes of Cardio

II. Specific: 2 Rounds
5 Thoracic openers from bottom of squat
5 Front Squats
*feel the upper back stay engaged/extended/tight throughout squat

III. Skill/Strength:
take 2-3 sets of the complex to progress to starting weight:
3 Pocket Squat Cleans
3 Hang (below knee) Squat Cleans
3 Squat CleansWeightliftingSquat Clean (20 minute EMOM 1 Squat Clean)Scaling: modify to a Power Clean if needed. to figure out your jumps work backwards from set 20 to set 1. Set 20 should be an attempt at a new PR. Working back plan 5-10lbs jumps. Today is about small jumps and dialing in technique with lots of practice.

start around 95-135 M/65-95 FNews*Starting today, SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Are you overlooking your health? https://iamtruefit.com/your-health-matters-more/

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