TUE FEBRUARY 5, 2019 - CROSSFIT

crossfit-composure-wod10292018

TUE FEBRUARY 05, 2019 CFC020519

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” -Nelson Mandela

Warm-up

2 Rounds
10 PVC Pass Throughs
10 PVC Push Press
10 PVC Front Squats
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans

Strength

Power Clean (6 x 2)

Power Clean
6 Sets of 2
60%-65%-70%, then build to a heavy 2 (drop and reset each rep)
Every 1:30

Metcon

Metcon (Time)

"Chain Reaction"
3 Rounds:
14 Box Jumps
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-UpsDirectly into...

Metcon (Time)

3 Rounds:
9 Power Cleans
9 Push Jerks
Rx Barbell - 155/105

Cool Down/Mobility

1:00 Childs Pose
1:00 Shoulder to Floor (each)
1:00 Pigeon Stretch (each)
1:00 Quad Stretch

 

boise crossfit idaho gym fitness workout weightlifting