CrossFit WOD, March 11, 2019

AnnieInspiration”Nothing worth having comes easy. There are no shortcuts. If you want it, you have to WORK for it.”
-Thuri HelgadottirWarm-upWarm-upI. Heartrate
12/10 Calories
10 Wall Squats (Squat Therapy)
12/10 Calories
10 Bootstraps
12/10 Calories
10 Sit-ups

II. Specific:
elbow positioning in the front squat

III. Skill/Strength
build Front Squat to weight you will use for todays strength workWeightliftingFront Squat (3-3-3-3-3)*focus is form keep weight moderate today. (around 80% 1RM)MetconMetcon (Time)”Annie”
50-40-30-20-10
Single Unders
Sit-upsScaling: decrease the jump rope reps to a set you can complete within 2-3 sets. Decerase the sit-ups if needed to preserve the quick pace stimulus intended for today.Annie (Time)50-40-30-20-10
Double-unders
Sit-upsScaling: decrease the jump rope reps to a set you can complete within 2-3 sets. Decerase the sit-ups if needed to preserve the quick pace stimulus intended for today.Optional Accessory WorkGHD Hip Extensions: 15-15-15
Single Leg Glute Bridge 12-12-12News-19.4 Announcement Thursday at 8pm!!!

-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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