TUE SEPTEMBER 04, 2018 - CROSSFIT

crossfit-composure-wod09042018

Tank Top Tuesday!

Warm-up

2 Rounds:
200 Meter Run
10 Y-T-W’s
10 Air Squats
--
2 Rounds
5 Snatch Deadlifts
5 Power Snatch
5 Snatch Balance
5 Squat Snatch

Strength

Power Snatch + Squat Snatch 

1 Complex On the 1:30 x 7 Sets:
All Sets at 80%

*Drop and Reset Each Rep

Metcon

Metcon (Time)

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)

Cool Down/Mobility

1:00 Lat Stretch on Rig
1:00 Bottom of Squat Hold
1:00 Lying Front Rack Stretch
1:00 Deep Spiderman Lunge (each leg)

 

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