TUE DECEMBER 18, 2018 - CROSSFIT
crossfit-composure-wod10292018

β€œTo bring about change, you must not be afraid to take the first step. We will fail when we fail to try.” -Rosa Parks

Warm-up

Snatch Complex Warm-Up:
2 Rounds
5 Y-T-W’s
5 Cubans
10 Air Squats
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 High Hang Power Snatch
3 Hang Power Snatch + Ride to Squat
3 Low Hang Power Snatch

Strength

Hang Power Snatch 

Snatch Complex
5 Sets of the Complex:
1 Snatch Pull
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)
1 Low Hang Squat Snatch (Shin, but not Floor)
Every 2:00

Sets 1, 2, and 3 - 60%, 65%, and 70% of 1RM Snatch
Sets #4+5 - 75-80% of 1RM Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

"Criss Cross"
AMRAP 15:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar

Cool Down/Mobility

10 T-Spine Rotates
1:00 Alternating Calf/Achilles Stretch
1:00 Lying Front Rack Stretch
1:00 Quad Stretch (each)

Gymnastics

Gymnastics Accessory/Conditioning

Metcon (AMRAP - Rounds)

In a 4:00 time cap, climb as high as possible:
1 CTB Pull-Up
2 Unbroken CTB Pull-Ups
3 Unbroken CTB Pull-Ups
4 Unbroken CTB Pull-Ups
5 Unbroken CTB Pull-Ups
... and so on, adding a single rep until the time cap is reached.All sets must be completed unbroken, and athletes must come off the bar after each completed set.

 

boise crossfit idaho gym fitness workout weightlifting