TUE AUGUST 28, 2018 - CROSSFIT

crossfit-composure-wod08282018

“No one was ever wise by chance” – Seneca

Warm-up

2 Rounds:
5 Burpees
10 Band Pull-Aparts (5 Low and 5 High)
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Power Snatch + Ride Down to Squat
3 Snatches

Strength

Power Snatch + Squat Snatch 

1 Complex On the 1:30 x 7 Sets:
All Sets at 78%

*Drop and Reset Each Rep

Metcon

Metcon (AMRAP - Rounds and Reps)

"Lead Foot"

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Cool Down/Mobility

1:00 Lying Front Rack Stretch
1:00 Lying Front and Rear Delt Stretch (each side)
1:00 Glute Stretch
1:00 Quad Stretch

Gymnastics

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

 

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