CrossFit WOD, January 11, 2019

Doubles and OlyInspirationAre your goals Intrinsic or Extrinsic?
https://www.lifehack.org/404032/why-setting-intrinsic-goals-can-make-you-happierWarm-upWarm-upI. Heartrate
Dynamic

II. Specific
2 rounds with empty barbell
5 Pocket High Pulls
5 Pocket Snatch
5 Hang Snatch
5 Full Snatch (squat)

III. Skill/Strength
10 minutes to practice or progress to a heavy single Snatch (power FIT or squat PER)MetconMetcon (Time)For time:
50 single-unders
5 power snatches
50 single-unders
4 power snatches
50 single-unders
3 power snatches
50 single-unders
2 power snatches
Add weight to the snatch each round.
Men: 75/95/115/135
Women: 55/65/75/85Scaling: choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout, or opt for power snatches.Metcon (Time)For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
Add weight to the snatch each round.
Men: 115-135-155-185
Women: 75/85/95/105Scaling: choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout, or opt for power snatches.Optional Accessory WorkOptional Accessory Work:
3×10 I-T-Y’sNews*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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