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CrossFit TFA – CrossFit

Inspiration

“If people are doubting how far you can go, go so far that you can’t hear them anymore.”

-Michele Ruiz

Warm-up

Warm-up (No Measure)

I. 3 Rounds

10 Passthroughs

8 Single Arm kb/db Press (each side)

20 second Superman Hold (arms straight palms up)

II. 3 Rounds (PVC> empty BB> light wt)

5 Pocket Snatch

5 Hang Snatch (at knee)

5 Hang Snatch (below knee)

5 Power Snatch

III. 7 minutes to practice and build Snatch heavier than metcon. PERFECT POSITIONS before WEIGHT.

Metcon

FIT: Metcon (10 Rounds for reps)

10 1-minute rounds of:

8 burpees over the bar

Max reps of power snatches 75/55

Rest 2 minutes between rounds.
Scaling: this interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps between rounds. score only the snatch reps.

PER: Metcon (10 Rounds for reps)

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches 135/85

Rest 2 minutes between rounds.
Scaling: this interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps between rounds. score only the snatch reps.

News

*UPDATE* TFA raised over $800 for Barbells for Boobs!!! Thank you to all those who donated and participated in Gracindabel! #TRUEFAM leading the way and proving we are more than a gym!

**UPCOMING EVENTS**

November 17 6pm- #TRUEFAM Feast- you heard right! https://www.facebook.com/events/454163578324562/

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