TUES OCTOBER 30, 2018 - CROSSFIT

crossfit-composure-wod10292018

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

Warm-up

2 Rounds
10 Air Squats
5 Inchworms with a Push-up
5 Burpees
--
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 12:
Minutes 1+2+3 - 3 Squat Cleans (69%-72%-74%)
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans (78%-81%-84%)
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean (88%-90%-92%)
Minute 12 - Rest

Followed by 3 sets of 1 Squat Clean Every 90 Seconds (92-94%, 92-96%, 92-98%)

*Go by feel! Do not exceed 98%*

Metcon

Metcon (AMRAP - Rounds and Reps)

"Guard Rail"

"Guard Rail" Part #1
AMRAP 3:
9 Burpees
9 Power Cleans (115/80)

Rest 3:00

Metcon (AMRAP - Rounds and Reps)

"Guard Rail" Part #2
AMRAP 3:
9 Burpees
7 Power Cleans (135/95)

Rest 3:00

Metcon (AMRAP - Rounds and Reps)

"Guard Rail" Part #3
AMRAP 3:
9 Burpees
5 Power Cleans (155/105)

Cool Down/Mobility

1:00 Lat Stretch on Rig
1:00 Pec Stretch (Right and Left)
1:00 Deep Spiderman Lunge (Right and Left)
1:00 Standing Pike Stretch

 

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