CrossFit WOD, March 20, 2019

InsomniacInspiration”If I give my best it doesn’t matter if I’m gonna be the last one, but I will be able to leave with my head held high.”
-Sam BriggsWarm-upWarm-upI. Heartrate: 3 Rounds
1 minute Cardio
10 Band Passthroughs
10 Band Pull Aparts

II. Specific
Coach led DB Snatch

III. Skill/Strength
10 minutes to build to a heavy 5 rep DB Power Snatch (touch and go)
*between each set perform 5-10 T2B/Strict Knee TucksMetconMetcon (Time)For time:
30 strict knee tucks
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 strict knee tucksScaling: if needed, substitute AbMat sit-ups for the knee-raises/t2b and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.Metcon (Time)For time:
30 weighted strict knee tucks 14/10
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 weighted strict knee tucks 14/10
Men: 35-lb. dumbbells, 24-in. box
Women: 20-lb. dumbbells, 20-in. boxScaling: if needed, substitute AbMat sit-ups for the knee-raises/t2b and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.Metcon (Time)For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. boxScaling: if needed substitute AbMat sit-ups for the knee-raises/t2b and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.Optional Accessory WorkAccumulate 180 seconds in a Dip Support (top of dip)
-can be boxes, matador, or ringsNews-Saturday March 30th at 5pm #TFAOPEN Party!!! Pot luck style. Come celebrate all your hard work and dedication with the #TRUEFAM!

-19.5 Announcement tomorrow 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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