MON FEBRUARY 11, 2019 - CROSSFIT

crossfit-composure-wod10292018

“One of the sincerest forms of respect, is actually listening to what another has to say.” - Brian McGill

Warm-up

3 Rounds
10 World’s Greatest Stretch (5 Each Side)
10 KB Deadlifts
10 KB Swings
5 Burpees

Strength

Deadlift (7 x 2)

On the Minute x 7
7 Sets of 2 Repetitions
70%-73%-76%, then 4 sets to build to a heavy 2 aiming for 82-86%

Strength

Push Press (5 x 3)

5 Sets of 3 Repetitions
Start at 75% of estimated 1RM Push Press, and build from there.
Every 1:30

Metcon

Metcon (Time)

"Go Fish"
1,000 Meter Row
Directly into...
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)Time Cap: 20:00

Compare to 9-21-18

Cool Down/Mobility

1:00 Lying Front Rack Stretch
1:00 Pigeon Stretch (each leg)
1:00 Lat Stretch on the Rig
1:00 Bottom of the Squat Hold (use elbows to push knees out)

 

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