TUE OCTOBER 2, 2018 - CROSSFIT

crossfit-composure-wod09292018

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." -John F. Kennedy,

Warm-up

2 Rounds
5 Good Mornings
5 Elbow Rotations (each arm)
5 Front Squats with Elbows Forward
5 Burpees over the bar
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Clean + Ride to Squat
3 Squat Cleans

Strength

Squat Clean (3-3-3, 2-2-2, 1-1-1)

On the Minute x 11:
Minutes 1+2+3 - 3 Squat Cleans (60%-63%-66%)
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans (70%-73%-76%)
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean (80%-82%-84%)

Metcon

Metcon (Time)

"Hang On"
Every 2:30 x 6
10 Hang Power Cleans (135/95)
10 Push Press (135/95)
10 Pull-upsScore is your SLOWEST round

Cool Down/Mobility

Banded Lat Stretch (1:00 each direction)
1:00 Bottom of the Squat Hold (use elbows to push knees out)
1:00 Side Lunge (each side)

 

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