CrossFit WOD, February 15, 2019

Snatch LadderInspiration”Instead, just making simple changes is equally beneficial for mental health. In particular, eating more nutrient-dense meals which are high in fibre and vegetables, while cutting back on fast-foods and refined sugars appears to be sufficient for avoiding the potentially negative psychological effects of a ‘junk food’ diet.”
https://www.sciencedaily.com/releases/2019/02/190205090511.htmWarm-upWarm-upI. Dynamic

II. 2 Rounds w empty barbell
5 Standing Muscle Snatch
5 Pocket Snatch
5 Hang Snatch (knee)
5 Power Snatch
5 Full Snatch

II. 7 minutes to build Snatch to a moderate weight (60-70%)WeightliftingSnatch (EMOM 1 rep)M- 75/95/115/135/155/175/185/195/205/your choice
F-45/55/65/75/85/95/105/115/125/your choice

Scaling: newer athletes should start lighter and increase weight as they become more proficient. More experienced athletes should try for as heavy as they are capable of. Once out rest as needed then try the ladder again.Optional Accessory WorkOpen Prep: Toes to Bar
Level 1: 7×3 Strict Knee Tucks
Level 2: 7×3 Kipping Knee Tucks (knees in chest shins parallel to floor)
Level 3: 7×3-5 T2B
*rest 30 seconds between sets. Note how many sets you complete unbroken.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!

**TFA Bootcamp 19.2 Meet and Greet February 23 @ 12pm. https://www.facebook.com/events/810465385957919/

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