MON SEPTEMBER 17, 2018 - CROSSFIT

crossfit-composure-wod09172018

To succeed in life, you need three things: a wishbone, a backbone and a funnybone. ~Reba McEntire

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Overhead Squats
Spiderman to Downward Dog

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

All Sets completed "On the 3:00"
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

(+2% from last week)

Metcon

Metcon (AMRAP - Rounds and Reps)

"Lace Up"
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups

Cool Down/Mobility

1:00 Childs Pose
1:00 Shoulder to Floor (each arm)
1:00 Pigeon Stretch (each leg)
1:00 Quad Stretch (each leg)

 

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