CrossFit WOD, February 27, 2019

Smoke DogInspiration”Every time you do something a certain way, you increase the probability of doing it that way again. Practice makes permanent. Do what you do on purpose, with purpose.”
-Justin Su’aWarm-upWarm-upI. 5 minutes of Cardio

II. BC:
practice Push Press and Jumping Pull-ups

FIT/PER: 3 Rounds
5 Strict Pull-ups (build to heaviest weight in metcon)
7 Push Press (progress weight)
9 Sit-ups (can be GHD)MetconMetcon (4 Rounds for reps)4 3-minute rounds of:
10 push presses
10 jumping pull-ups or ring rings
AMRAP sit-ups
Rest 2 minutes between rounds.Scaling: this push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. Score total push press and jumping pull-ups and sit-ups per round.Metcon (5 Rounds for reps)5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds.
Men: 95-lb. press; strict pull-ups
Women: 65-lb. press; strict pull-upsScaling: this push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. Score total push press and strict pull-ups per round.Metcon (5 Rounds for reps)5 3-minute rounds of:
20 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds.
Each round, decrease weight on the pull-up.
Men: 135-lb. press; 25-20-15-10lbs-BW weighted strict pull-ups
Women: 95-lb. press; weighted pull-ups 15-10-5-2.5lb-BWScaling: this push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. Score total push press and strict pull-ups per round.Optional Accessory Workspend 10-15 minutes stretching, rolling, or LAXing.News***UPCOMING EVENTS***
-19.2 #thursdaythrowdown this Thursday at 8pm!!! What will 19.2 be?

-March 3rd 7pm Columbus Blue Jackets game (still a few tickets available. see Jimmy or Brandon)

-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.

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