CrossFit WOD, February 11, 2019

Push Jump StepInspiration”No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which the body is capable.”
-SocratesWarm-upWarm-upI. 5 minutes of Cardio

II. Specific:
30 sec DU or ASU
7 Strict DB Press each arm
30 sec DU or ASU
7 DB Push Press each arm
30 sec DU or ASU
7 DB Push Jerk each arm

III. Strength:
10 minutes to build to a challenging set of 5 dumbbell push jerks (each arm).
*after each set perform 4 step-upsMetconMetcon (Time)3 rounds for time of:
20 dumbbell push jerks (right)
20 dumbbell push jerks (left)
50 single unders
20 weighted step-ups (1 db/kb)
50 single undersScaling: reduce the weight and reps in order to move continuously with very few breaks. If you struggle with single-unders, reduce the reps to something you can complete in 3-4 sets.Metcon (Time)3 rounds for time of:
25 dumbbell push jerks (right)
25 dumbbell push jerks (left)
50 alternating single unders
25 weighted step-ups (1 db/kb)
50 alternating single unders
Men: 35-lb. dumbbells, 24-in. box
Women: 20-lb. dumbbells, 20-in. boxScaling: reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to alternating single-unders.Metcon (Time)3 rounds for time of:
25 dumbbell push jerks (right)
25 dumbbell push jerks (left)
50 double-unders
25 weighted step-ups (1 db/kb)
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. boxScaling: reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to alternating single-unders.Optional Accessory WorkOpen Prep:
Pull-ups
Level 1: 7×3 banded
Level 2: 7×3 strict
Level 3: 7×3 strict c2b
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you completed all sets last time perform 1 more rep each set this time (7×4)NewsNow through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

TRUELIFT Coach Jeff will be leading the 5:30pm class this Friday. He will be also giving additional coaching help Friday at 5pm before class. Come in and get some hands on coaching tips from an amazing Coach!

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