CrossFit WOD, February 19, 2019

Keep LiftingInspiration”No one is saying you can’t take a minute to think, dammit, this sucks. By all means, vent. Exhale. Take stock. Because each obstacle we overcome makes us stronger for the next one. But…No. No excuses. No exceptions. No way around it: It’s on you.”
-Ryan HolidayWarm-upWarm-upI. Heartrate
Dynamic

II. Specific: empty barbell
5 Pocket Snatch
5 Hang Snatches
5 Power Snatches
5 Full Snatches

5 Pocket Cleans
5 Hang Cleans
5 Power Cleans
5 Full Cleans

III. Skill/Strength
get into groups of 3 and begin warming up Snatch, Clean, and Deadlift to starting weight. use this time to collect weights for later rounds as well.WeightliftingMetcon (Weight)With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score your highest snatch + clean + deadlift.

start at 75/55Scaling: this workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.Metcon (Weight)With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score your highest snatch + clean + deadlift.

start at 115/75Scaling: this workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.Optional Accessory WorkGHD Situps: 20-20-20
GHD Hip Extensions: 20-20-20NewsThis 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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