TUE OCTOBER 16, 2018 - CROSSFIT

crossfit-composure-wod10162018

“When doing your risk analysis, how to you measure the risk of doing nothing?”

Warm-up

2 Rounds:
5 Good Mornings
5 Elbow Rotations
5 Back Squat with Elbows Forward
--
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

Strength

Squat Clean (3-3-3, 2-2-2, 1-1-1, 1-1-1 *Week 3 of 5)

Squat Clean
On the Minute x 15:
Minutes 1+2+3 - 3 Squat Cleans (64%, 67%, 70%)
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans (74%, 77%, 80%)
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean (84%, 86%, 88%)
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean (84%, 86%, 88%)

Metcon

Metcon (Time)

"Two Tone"
30-20-10:
Hang Power Cleans (115/80)
150-100-50 Double unders

Directly into:

10-20-30:
Deadlifts (205/145)
Calorie RowTime Cap: 15:00

Cool Down/Mobility

1:00 Bottom of Squat Hold (use elbows to push knees out, stay as upright as possible)
1:00 Pigeon Stretch (each leg)
4 way Forearm Stretch (30 seconds each way)
1:00 Pike Stretch

 

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