CrossFit WOD, February 12, 2019

Jackie’s CousinInspiration”You’re never too good to get better.”
-Justin Su’aWarm-upWarm-upI. Heartrate
12/10 Calorie Bike
10 Lat Kips
12/10 Calorie Bike
10 Goblet Squats
12/10 Calorie Bike
10 Strict Knee Tucks

II. Skill: (7 min)
Knees to Elbow practice

III. 7 minutes to warm up Front Squats with tempo and pauseWeightliftingFront Squat (Tempo 2-2-2-2-2)2 reps every 2 minutes (3 second decent and 3 second pause in bottom)MetconMetcon (Time)1 mile Bike
50 Front Squats 75/55
30 Knees to Chest (or Strict Knee Tucks)Scaling: today should be fast paced while focusing on knocking out large chunks of reps. decrease the weight so you can complete the squats in 2-3 sets and complete the gymnastics piece in the same format (large sets).Metcon (Time)1 mile Bike
50 Front Squats 95/65
30 Knees to ElbowScaling: today should be fast paced while focusing on knocking out large chunks of reps. decrease the weight so you can complete the squats in 2-3 sets and complete the gymnastics piece in the same format (large sets).Optional Accessory Work3 Rounds
10 I’s
10 T’s
10 Y’s
10 Wall Sides: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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