WED OCTOBER 31, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Strength does not come from physical capacity. It comes from an indomitable will.” – Confucius

Warm-up

3 Rounds:
5 Strict Press
5 Jerk Drives (against wall or rig)
5 Split Jerks (Just footwork. 2 second pause in catch)
5 Split Jerks

Strength

A: Pausing Split Jerk (2-2-2)

3 Sets of 2 (74% of 1 rep split jerk)
2 second pause in dip, 2 second pause in catch

B: Split Jerk (1-1-1-1-1)

5 Sets of 1
(84%, 87%, sets 3-4-5: 90 to 96%
Every 90 seconds

Metcon

Metcon (Time)

"Run Wild"
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

Cool Down/Mobility

1:00 Shoulder to Floor (each arm)
1:00 Childs Pose
1:00 IT Band Stretch (each leg)
1:00 Quad Stretch (each leg)

 

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