CrossFit WOD, February 8, 2019

Gold RushInspiration”The mind is just like a muscle. The more you exercise it, the stronger it gets and the more it can expand.”
-Idowu KoyenikanWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific:
2 Rounds
5 Pocket Snatch
5 Hang Snatch
5 Power Snatch
5 Full Snatch (squat)WeightliftingSnatch (5-5-5-5-5)7 minutes to build to a challenging set of 5 touch and go Snatches (FIT power PER full)MetconMetcon (Time)For time:
21 power snatches
42 hand release push-ups
15 power snatches
30 hand release push-ups
9 power snatches
18 hand release push-ups
Men: 75 lb.
Women 55 lb.Scaling: this couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible.Metcon (Time)For time:
21 squat snatches
42 hand release push-ups
15 squat snatches
30 hand release push-ups
9 squat snatches
18 hand release push-ups
Men: 75 lb.
Women 55 lb.Scaling: this couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible.Optional Accessory WorkOpen Prep: Ring Muscle-ups
Level 1: 7 sets of 3 Ring Rows + 3 Dips + 1 Low Ring Progression
Level 2: 7 sets of 3 Ring Pull-ups + 3 Jumping Ring Muscle-ups
Level 3: 7Γ—1-3 Ring Muscle-ups
*rest 30 seconds between sets. Note how many sets you complete unbroken.NewsThe 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 πŸ™‚

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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