FRI FEBRUARY 8, 2019 - CROSSFIT

crossfit-composure-wod10292018

“Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius

Warm-up

2 Rounds
10 Barbell Good Mornings
10 Back Squats with Elbows Forward
10 Burpees over the Bar
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Clean + Ride to Squat
3 Squat Cleans
3 Push Jerks
3 Split Jerks

Warm-up

A: 

Primer #1
6:00 to build to a moderate complex:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

B: 

Primer #2
3 Rounds (increasing pace each round)
10/7 Calorie Row
5 Box Jump Overs
3 Front Squats
Rest 1:00Rest 4:00

Metcon

A: Metcon (Time)

"Sea Legs" Part A
In a 15:00 Time Cap:

2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24"/20")
20 Front Squats (135/95)Time Remaining in the 15:00 Cap can be used to "Sea Legs" Part B.

B: Metcon (Weight)

"Sea Legs" Part B
Time Remaining in the 15:00 Cap:

Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

Cool Down/Mobility

Foam Roll and Reflect on all you’ve accomplished this week!

 

boise crossfit idaho gym fitness workout weightlifting