CrossFit WOD, February 18, 2019

Squat RopeInspiration”Don’t expect front row seats if you’re giving nosebleed effort.”
-Eric ThomasWarm-upWarm-upI. Heartrate: 3 Rounds
12/10 Calories
20 second Active Hang
15 Goblet Squats

II. Skill: Rope Climb practice
a) floor to standing to wrap/hold
b) Spanish wrap
c) J-Hook
d) Legless
e) L-sitMetconMetcon (Time)For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascentScaling: reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout. Floor to standing to wrap 1:1Optional Accessory WorkOpen Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out. *add 1 rep if you have completed all 7 sets unbroken previously.NewsThis Thursday at 8pm 19.1 will be announced!!! Make sure you are there in your teams colors!

Now 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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