CrossFit WOD, February 5, 2019

Short GraceHAPPY BIRTHDAY TO ALL ATHLETES BORN IN FEBRUARY!

You may have been born in the shortest month, but we know you’re in this fitness game for the long haul! Keep up the amazing work in the gym, and enjoy your birthday!InspirationNot Exercising May Be Worse for Your Health Than Smoking, Study Says
http://time.com/5430203/new-study-not-exercising-worse-than-smoking/Warm-upWarm-upI. Heartrate:
Dynamic

II. Specific:
w empty barbell
5 Pocket Cleans
5 Hang Cleans
5 Power Cleans
5 Full Cleans (squat)

5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

5 Clean and Jerk (lightweight)WeightliftingClean and Jerk (3-3-3-3-3 (10min))FIT
build to a challenging 3 rep Clean and Jerk. (does not need to be touch and go)

PER
find a 3 rep max for touch and go Clean and Jerk.
*the bar can not pause for the set to be scored.MetconMetcon (Time)For time:
20 clean and jerks
Men: 155
Women: 105Scaling: choose a heavy challenging weight to use for this metcon. the load should be challenging but repeatable as to illicit a cardio response. clean and jerk any style.Metcon (Time)For time:
20 clean and jerks
*use the heaviest weight you completed for 3 touch and go reps in the WL section.Scaling: choose the heaviest load that you can tap-n-go for 2-3 reps. Once you’ve set the load, complete 20 reps as quickly as possible. clean and jerk any style.Optional Accessory WorkShoulder Health: 3 Rounds
10 I’s
10 T’s
10 Y’s
10 Wall SidesNewsThe 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in 🙂

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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