FRI JANUARY 4, 2019 - CROSSFIT

crossfit-composure-wod10292018

“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey

Warm-up

3 Rounds
10 PVC Pass Throughs
2 Wall Walks or 5 Push-Ups
10 PVC Front Squats
--
Clean Complex Warm-up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans

Metcon

Metcon (Time)

0:00 to 15:00
Squat Clean + Handstand Walk
For Time:
10 Squat Cleans (60%) + 20' HSW
8 Squat Cleans (68%) + 40' HSW
6 Squat Cleans (75%) + 60' HSW
4 Squat Cleans (83%) + 80' HSW
2 Squat Cleans (90%) + 100' HSW

Metcon

Metcon (Time)

20:00 to 35:00
"Joker"
1 to 10 Toes to Bar
10 to 1 Deadlifts (225/155)

Cool Down/Mobility

Foam Roll, 10 Passes Each: T-Spine and Lats, Low Back, Glutes, Hamstrings, and Quads.

 

boise crossfit idaho gym fitness workout weightlifting