CrossFit WOD, June 8, 2019

JackieInspirationWelcome to week 2 of TFA BENCHMARK BATTLE 2019! We have worked super hard of the past month to improve our Pull-ups and Rowing technique so now its time to test our limits. There are picture stations set up throughout the gym for everyone to “PODIUM.” This is a way for us to celebrate your success. Simply take a picture at each one of the stations that you accomplish then post the pic on social media. Please tag us/check in and use the hashtags #tfabenchmarkbattle
One picture will be selected to win a FREE case of 02! So the more pics you take the better your chances. CRUSH IT!Warm-upWarm-upI. EMOM x 8 MINUTES
Min 1: *Row :30 + Groiners
Min 2: 3 Front Squats + 3 Push Press + 3 Thrusters

*increase pace with each row (EZ→ Mod→ Hard→ Sprint)

II. KIPPING PULLUP DRILLS
5 Scap Pull-ups
5 Beat Swings
5 Big Kip Swings
5 Kipping PullupsMetconTFA BENCHMARK BATTLE: JACKIE (FIT) (Time)TFA BENCHMARK BATTLE: JACKIE (FIT)
1000m Row
50 Thrusters 45/35
30 Jumping Pull-upsMay you be victorious in todays BATTLE! Jackie is spicy! If you go too hot right out of the gate you risk bonking out before the row is even over. Be smooth and steady in the first 500m and then try to pick up the pace the last 500m. The Thrusters today are light and you should be able to crank the 50 reps out in <3 sets. Some can even go UB! The Pull-ups will be more challenging today because of how taxed you will be going into to them. Strive to be working on them consistently despite how you break them up…if you break at all 😉TFA BENCHMARK BATTLE: JACKIE (PER) (Time)TFA BENCHMARK BATTLE: JACKIE (PER)
1000m Row
50 Thrusters 45/35
30 Pull-upsMay you be victorious in todays BATTLE! Jackie is spicy! If you go too hot right out of the gate you risk bonking out before the row is even over. Be smooth and steady in the first 500m and then try to pick up the pace the last 500m. The Thrusters today are light and you should be able to crank the 50 reps out in <3 sets. Some can even go UB! The Pull-ups will be more challenging today because of how taxed you will be going into to them. Strive to be working on them consistently despite how you break them up…if you break at all 😉

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