WED AUGUST 29, 2018 - CROSSFIT

crossfit-composure-wod08292018

“A fall into a ditch makes you wiser." - Chinese Proverb

Warm-up

3 Rounds:
200 Meter Run
10 Air Squats
10 Arch to Hollow
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlfits
5 Clean Pulls
5 Hang Power Cleans
5 Hang Power Clean + Ride to Squat
5 Squat Cleans
--
3 High Hang Squat Clean + Push Press
3 Hang Squat Clean + Push Jerk
3 Squat Clean + Split Jerk

Metcon

Metcon (Weight)

"Big Clean Complex"
5 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
-Directly Into-
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
-Directly Into-
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Every 6:00 (0:00, 6:00, 12:00, 18:00, and 24:00)
Increase weight (a strong finishing weight would be around 70-75%)

All 12 Reps Complete 1 Set.
Rx is "Touch and Go" throughout the entire complex.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each leg)
1:00 Lat Stretch on the rig
1:00 Bottom of the Squat Hold
Accumulate 1:00 Hang from the Rig

 

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