WED MARCH 6, 2019 - CROSSFIT

crossfit-composure-wod10292018

"I find that the harder I work, the more luck I seem to have." - Thomas Jefferson

Warm-up

2 Rounds:
20 Mountain Climbers
10 Cossack Squats
5 Inchworms with a Push-up
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans

Strength

Power Clean (3-2-1, 3-2-1, 1-1-1-1)

On the Minute x 12:
On the 0:00... 3 Power Cleans @ 65%
On the 1:00... 2 Power Cleans @ 70%
On the 2:00... 1 Power Cleans @ 75%
On the 3:00... Rest
On the 4:00... 3 Power Cleans @ 70%
On the 5:00... 2 Power Cleans @ 75%
On the 6:00... 1 Power Cleans @ 80%
On the 7:00... Rest
On the 8:00, 9:00, 10:00, 11:00 and 12:00 - 1 Power Clean, climbing.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12/9 Strict HSPU
9 Front Squats (155/105)
12/9 Strict Pull-Ups

Cool Down/Mobility

Banded Shoulder Stretch (1:00 each direction)
1:00 Bottom of the Squat Hold (upright chest, use elbows to push knees out. May use KB in goblet hold)

 

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