CrossFit WOD, March 12, 2019

#tworoundtuesdayInspiration”One of the things I learned the hard way was that is doesn’t pay to get discouraged.”
-Lucille BallWarm-upWarm-upI. Heartrate
5 minutes of Cardio

II. Specific:
coach led db hang clean and jerk practice

III. Skill/Strength
7 minutes to build/practice 5 rep DB Hang Clean and Jerk (both arms)MetconMetcon (Time)2 Rounds w partner
100 Calories Row or Ski
100 DB Hang Clean and Jerk 35/20
*use 1 DB and make sure you get equal reps on both sides.Scaling: partner wods allow us to work harder because of the work:rest format. Challenge you intensity when you work, and focus on recovering when you rest. Modify the weight if needed so you can complete sets of 10.Metcon (Time)2 Rounds w partner
100 Calories Row or Ski
100 DB Hang Clean and Jerk 50/35
*use 1 DB and make sure you get equal reps on both sides.Scaling: partner wods allow us to work harder because of the work:rest format. Challenge you intensity when you work, and focus on recovering when you rest. Modify the weight if needed so you can complete sets of 10.Optional Accessory WorkToes to Bar
Level 1: 7×3 Strict Knee Tucks
Level 2: 7×3 Kipping Knee Tucks (knees in chest shins parallel to floor)
Level 3: 7×3-5 T2B
*rest 30 seconds between sets. Note how many sets you complete unbroken.News-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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