Posts in CrossFit
WED JANUARY 16, 2019 - CROSSFIT
crossfit-composure-wod10292018

“You’ll miss the best things if you keep your eyes shut” - Dr. Seuss

Warm-up

Clean Complex Warm-Up
15 Air Squats
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Hang Power Cleans + Ride to Squat
5 Squat Cleans

Strength

Squat Clean (Clean Complex)

On the 1:30 x 5 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Sets 1 and 2 - 65% and 70% of 1RM Squat Clean
Sets 3,4,5 - Build to a heavy, but not max effort, complex for the day.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Clean Sheet"
Part #1 - AMRAP 3:
10/7 Calorie Row
9 Power Cleans (95/65)

- Rest 3:00 -

Metcon (AMRAP - Rounds and Reps)

Part #2 - AMRAP 3:
10/7 Calorie Row
7 Hang Squat Cleans (115/80)

- Rest 3:00 -

Metcon (AMRAP - Rounds and Reps)

Part #3 - AMRAP 3:
10/7 Calorie Row
5 Squat Cleans (135/95)

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each leg)
10 Cat/Cow
10 T-Spine Rotates per side.
1:00 Quad Stretch (each leg)
1:00 IT Band Stretch (each leg)

 

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