CrossFit WOD, December 14, 2018

Left Then RightInspiration”I welcome you to a community of people who have decided that easy will no longer suffice.”
-Mark RippetoeWarm-upWarm-upI. Heartrate:
Dynamic

II. Skill:
A. Dumbbell Snatch practice
B. Dumbbell OHS practice
-“open up and squat”we will spent about 5 minutes on each skill today. practice the ohs with light weight to build technique and then add weight as your form will allow. if you are unable to perform a weighted db ohs you can scale to using a PVC pipe with 1 arm if needed.MetconMetcon (Time)3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups

Men: 35-lb. dumbbell
Women: 20-lb. dumbbellScaling: this workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.Metcon (Time)3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbellScaling: this workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.News*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

TFA Bootcamp is a perfect way for your friends to get started at TFA!

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