THU NOVEMBER 1, 2018 - CROSSFIT

crossfit-composure-wod10292018

The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. – Michelangelo

Warm-up

2 Rounds:

5 Y-T-W's

5 Cubans

5 Burpess

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Snatch Complex Warm-Up

Feet, Grip, and Power Position

5 Snatch Deadlifts

5 Snatch Pulls

5 Power Snatch

Strength

Power Snatch (3-3-3, 2-2-2, 1-1-1)

On The Minute x 11

Mins 1+2+3: 3 Power Snatch (50%, 52%, 54%)

Min 4: Rest

Mins 5+6+7: 2 Power Snatch (60%-62%-64%)

Min 8: Rest

Mins 9+10+11: 1 Power Snatch (70%, 74%, 76%)

Metcon

Metcon (Time)

4 Rounds for Time:

25’ Front Rack Lunge (95/65)

8 Bar-Facing Burpees

25’ Front Rack Lunge

8 Bar-Facing Burpees

8 Bar Muscle-ups

Time Cap: 20:00

Cool Down/Mobility

1:00 Couch Stretch (each side)

1:00 Glute Stretch (each side)

30 Second Cobra Pose

1:00 Bottom of the Squat Hold

1:00 Lying Front Rack Stretch

 

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