CrossFit WOD, December 21, 2018

Snatch EMOMInspiration”The real value of setting goals is not the recognition or reward, it’s the person we become by finding the discipline, courage, and commitment to achieve them.”
-AnonymousWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific: 2 Rounds w barbell
5 Snatch High Pulls
5 Pocket Snatch
5 Hang Snatch (hang to pocket)
5 Snatch (mid-shin to hang to pocket)
5 OHS

III. Skill/Strength:
take 2-3 light warmup sets to prep for todays WL. starting weight recommendations: M- 65-95 | F- 45/65WeightliftingSnatch (20 minute EMOM 1 rep)Scaling: for athletes new to the snatch modify to a hang power snatch if needed. while today we are working full (squat) snatches, feel free to perform power snatches if needed throughout. For those practicing technique, you may choose to repeat a weight for multiple rounds before adding weight. remember weight will always follow technique. If your technique is lacking eventually your lifts will plateau. The first 10-15 rounds should be “greasing the groove” and feel light and smooth. Make small jumps 5-10lbs total. The last few rounds if you are feeling good and the bar is moving well, you can attempt some heavy sets and PR attempts. if you are interested in checking out TRUELIFT classes are Mondays at 630pm and Saturdays at 8am.News*TOMORROW: 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

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