WED AUGUST 01, 2018 - CROSSFIT

crossfit-composure-wod08012018

Where did July go?
Don't forget... CFC SUMMER PARTY THIS SATURDAY!!!

Warm-up

2 Rounds:
200 m Run
10 Y-T-W's
5 Cubans

Snatch Complex Warm-up:
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Snatch Balance (1/2 Squat)

Strength

Metcon

Hang Power Snatch (1 Snatch Pull + 1 Low Hang Power Snatch)

On the Minute x 9
1 Snatch Pull
1 Low Hang Power Snatch

-Building in Weight-

Metcon (Time)

200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
200 Meter RUn

Cool Down/Mobility

1:00 Standing Straddle Stretch (center)
1:00 Alternating Calf stretch
1:00 Glute Stretch (each leg)
1:00 Saddle Stretch

Accessory Work

Handstand Walk Practice

10 Minutes of Practice

 

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