TUE SEPTEMBER 18, 2018 - CROSSFIT

crossfit-composure-wod09182018

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

TANK TOP TUESDAY!

Warm-up

3 Rounds:
10 Air Squats
10 Y-T-W’s
5 Cubans
--
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 Squat Snatch

Strength

Power Snatch + Squat Snatch 

1 Complex On the 2:00 x 5 Sets:
All Sets at 82%
(+2% from last week and 2 less sets)

*Drop and Reset Each Rep

Metcon

Metcon (AMRAP - Rounds and Reps)

"Criss Cross"
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Cool Down/Mobility

1:00 Alternating Calf Stretch
1:00 Lying Front Rack Stretch
10 T-Spine Rotates
1:00 Glute Stretch (each leg)

 

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