SAT OCTOBER 6, 2018 - CROSSFIT

crossfit-composure-wod10032018

“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins

Short Short Saturday!

Warm-up

200 Meter Run
5 Clean Deadlifts
5 Power Cleans
5 Push Press
--
200 Meter Run
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
--
200 Meter Run
5 Front Squats
5 Push Press
5 Thrusters

Metcon

Metcon (AMRAP - Reps)

"Adderall"

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)Score is total reps across all three parts. Compare to May 5th

-Row equal distance if not running-
If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell.

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low Back, Glutes, Quads, Hamstrings, and Calves.

 

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