CrossFit WOD, January 1, 2018

CrossFit TotalInspiration”We Generate Fears While We Sit. We Overcome Them By Action.”
-Dr. Henry LinkWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific:
2 Rounds w empty barbell:
10 Back Squats
10 Strict Press
10 DL

III. Skill/Strength:
get into groups and begin warming up Back Squat. Ensure you lift with spotters.
5 reps @ 50%
3 reps @ 65%
2 reps @ 80%
then begin first set around 85-92%WeightliftingThe CrossFit Total (Total Weight)score is the combined total of the heaviest back squat + strict press + deadlift

Scaling: those who are newer or uncomfortable with maxing out can add a few reps each set and practice technique while building up to a weight that is challenging but not maximal. Ensure you are squatting with spotters.Optional Accessory Workspend 5-10 minutes stretching: hamstrings, lumbar, and shouldersNews*Today we open at 4pm
*Today the TFA Committed Club starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Bring a friend and show them the #TRUEFAM!

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