WED MARCH 13, 2019 - CROSSFIT

crossfit-composure-wod10292018

“If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.” -Wayne Dyer

Warm-up

2 Rounds:
5 Y-T-W’s
10 World’s Greatest Stretch
10 Overhead Squats
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Hang Power Snatch
3 Power Snatch
3 Overhead Squats

Strength

Snatch Complex (5 x 3)

5 Sets:
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
Every 2:00(55% - 60% - 65% - 70% x2 of Power Snatch)

Metcon

Metcon (AMRAP - Rounds and Reps)

"Twenty Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24"/20")
30 Toes to Bar
30 Calorie RowRepeat workout from September 26, 2018.

Cool Down/Mobility

Banded Lat Stretch (1:00 each way)
1:00 Deep Spiderman Lunge (each leg)
10 T-Spine Rotates
10 Cat/Cow

 

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