WED SEPTEMBER 26, 2018 - CROSSFIT

crossfit-composure-wod09262018

“I would rather die of passion than boredom.” - Vincent Van Gogh

Warm-up

2 Rounds
15 Air Squats
10 Arch to Hollow
5 Y-T-W’s
--
Snatch Complex Warm-up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Hang Power Snatch + Ride to Squat
3 Squat Snatch

Strength

Snatch Complex 

Power Snatch + Hang Squat Snatch + Squat Snatch6 Sets, On the 2:00:
(60% – 65% – 70% – 75%x3)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Cool Down/Mobility

1:00 Lat Stretch on Rig
10 Cossack Squats
1:00 Deep Spiderman Lunge (each leg)
1:00 Childs Pose

 

boise crossfit idaho gym fitness workout weightlifting