CrossFit WOD, January 17, 2019

Mom ShowsInspiration”The squat (sit to stand) is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.”
-Greg Glassman, 2002Warm-upWarm-upI. Heartrate
Game Day

II. Specific
2 Rounds w empty barbell
5 pocket clean high pulls
5 pocket cleans
5 hang cleans (mid thigh)
5 cycling cleans

III. Skill/Strength
progress hang power clean to starting weight and get out weights for your jumps. practice sets of 5MetconMetcon (Weight)16 minute EMOM
min 1: 15/12 Calorie Bike
min 2: 12 Bar Facing Burpees
min 3: 9 Unbroken Hang Power Cleans (add weight each round)
min 4: rest*score is heaviest unbroken set of hang power clean. if you miss reps in other stations take those reps off your weight score.

Scaling: decrease the reps if needed so you can complete the workload within 45 seconds. Today is about completing the reps quickly and ideally unbroken. By practicing this work:rest strategy it will improve our speed and conditioning. If you are new to the hang power clean you may stay the same weight today to practice technique.Optional Accessory WorkGHD Situps up to 20-20-20
*if you are new to the GHD only perform 30 total reps going back to parallel (not touching the floor). If you have done the GHD a handful of times you can begin going all the way back to touching the floor but limit your workload to 40 total reps for the day.News*Tomorrow January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)

Shelly

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