TUE OCTOBER 23, 2018 - CROSSFIT

crossfit-composure-wod10162018

Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy. โ€“ Dale Carnegie

Warm-up

3 Rounds:
5 Inchworms with Push-up
10 Spiderman to Down Dog
15 Air Squats
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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)

On the Minute x 15:
Minutes 1+2+3 - 3 Squat Cleans (66%-69%-72%)
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans (76%-79%-82%)
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean (86%-88%-90%)
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean (86%-88%-90%)

Week 4 of a 5 part progression, 2% Increase.

Metcon

Metcon (Time)

"Inside Out"
800 Meter Run
21 Power Cleans (185/135)
400 Meter Run
21 Burpee Box Jump Overs (24"/20")Time Cap: 14:00

Cool Down/Mobility

1:00 IT Band Stretch (each leg)
1:00 Frog Stretch
1:00 Lying Front Rack Stretch
1:00 Couch Stretch (each leg)

 

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