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/