FRI SEPTEMBER 14, 2018 - CROSSFIT

crossfit-composure-wod09142018

Warm-up

2 Rounds:
10 Y-T-W’s
5 Cubans
10 Arch to Hollows
--
3 Rounds
5 Snatch Deadlifts
5 Snatch Pulls
5 Hang Power Snatch
5 Burpees over the bar

Strength

Hang Power Snatch (3-3-3, 2-2-2. 1-1-1)

On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch

Build throughout, finishing with a heavy single in the final minute of the EMOM.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Daily Dozen"
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Cool Down/Mobility

1:00 Lying Front Rack Stretch
1:00 Lat Stretch on Rig
1:00 Pec Stretch (each arm)
1:00 Deep Spiderman Lunge (each leg)

 

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