FRI JANUARY 18, 2019 - CROSSFIT

crossfit-composure-wod10292018

“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault

Warm-up

2 Rounds
5 Band Pull-Aparts (chest level)
5 Band Pull-Aparts (overhead)
10 Overhead Squats
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Hang Power Snatch + Ride to Squat
3 Squat Snatch

Strength

Snatch Complex 

Snatch Complex
3 Sets:
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Every 2:00Complex Percentages:
60, 65, 70% of 1RM Squat Snatch

Snatch (2-2-2)

Squat Snatch
3 Sets of 2 Repetitions.
Every 2:00
Athlete's choice to hold all sets across at a moderate loading, or build to a single heavy set of 2.

Metcon

Metcon (Time)

"Over and Out"
20 Power Snatches
100 Double Unders
20 Overhead Squats
100 Double Unders
20 Squat SnatchesRx Barbell - 95/65

Cool Down/Mobility

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

 

boise crossfit idaho gym fitness workout weightlifting