FRI SEPTEMBER 28, 2018 - CROSSFIT

crossfit-composure-wod09282018

“Mistakes are proof that you’re trying.”

Warm-up

400 Meter Run
--
Clean Complex Warm-up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans
--
5 Push Press
5 Push Jerks
5 Split Jerks

Strength

Clean Complex EMOM 

Alternating On the Minute x 10 (5 Rounds):
Even Minutes – 3-Position Squat Clean
Odd Minutes – 2 Push Jerks + 1 Split Jerk

Min 1 & 2: 60%
Min 3 & 4: 63%
Min 5 & 6: 66%
Min 7 to 10: 70%
-Focus on positionings and technique rather than load

Metcon

Metcon (3 Rounds for time)

"Boat Race"
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.

Cool Down/Mobility

1:00 Sink Stretch on  the Rig
1:00 Quad Stretch (each leg)
1:00 Straddle Stretch (center, right, and left)
1:00 IT Band Stretch (each leg)

 

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