CrossFit WOD, November 21, 2018


12×12

Inspiration
"You can only control two things; attitude and effort."
-Dan Bailey

Warm-up
Warm-up
Dynamic
Warm-up
3 Rounds
7 Passthroughs
7 Good Mornings
3 Strict Knee Tucks + 3 Kipping Knee Tucks + 3 Strict T2B or L-tucks
Warm-up
take 2-3 warmup sets of Deadlift to progress to starting weight (approximately 50% of 1RM)

Weightlifting
Deadlift ( establish a 3RM for the day)
12 minutes to establish a 3RM for the day. If the bar is feeling light go for a PR. if not build to a heavy set for the day. newer athletes can use this time to drill technique and build to working weight for metcon.

Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP
3-6-9-12-15-18-21…etc reps of:
Deadlift 185/125
T2B

Scaling: reduce the load so you can keep moving with limited breaks. With this format the first few rounds happen quickly then fatigue sets in and slows you down. Use a strategy balancing work : rest in the later rounds so you can maintain intensity and keep moving.
Metcon (AMRAP – Reps)
12 minute AMRAP
3-6-9-12-15-18-21…etc reps of:
Deadlift 135/95
Strict Knee Tucks

Scaling: reduce the load so you can keep moving with limited breaks. With this format the first few rounds happen quickly then fatigue sets in and slows you down. Use a strategy balancing work : rest in the later rounds so you can maintain intensity and keep moving.

News
Thanksgiving Schedule
11/22: 9am only
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park

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