TUE AUGUST 07, 2018 - CROSSFIT

crossfit-composure-wod08072018

Tank Top Tuesday!
Deload Week

Warm-up

Clean Complex Warm-up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Power Cleans
5 Split Jerks

Strength

Hang Power Clean + Power Clean + Split Jerk (8 x 1)

On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

Metcon

Metcon (Time)

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

Gymnastics

Metcon (Distance)

Strict Handstand Pushups
10:00 to Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups

Scale to 15 Wall Walks as vertical as possible

Cool Down/Mobility

400 Meter Run
Banded Lat Stretch (1:00 each way)
10 Thoracic Rotates

 

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