MON NOVEMBER 5, 2018 - CROSSFIT

crossfit-composure-wod10292018

โ€œAn object at rest tends to stay at rest. An object in motion tends to stay in motion.โ€ โ€“ Newton

Warm-up

2 Rounds
10 Overhead Squats with Band
5 Band Pull-Aparts (chest level)
5 Band Pull-Aparts (Overhead)
--
Snatch Complex Warm-Up:
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Squat Snatch

Strength

A: Squat Snatch (Heavy 1)

On the Minute x 9
1 Squat Snatch (60%, 65%, 70%,  65%, 70% 75%, 70%, 75%, 80%)

Then take 10:00 to find a Heavy 1 Rep Squat Snatch

B: Back Squat (12 Rep Max)

Starting at 20:00, complete every 90 secs:
3 at 50%, 60%, 70%, 75%, 80%
1 to 3 Reps at 85%
Attempt a 12 Rep Max
(Remember last weeks last set of 9 was at 84%)

Metcon

Metcon (AMRAP - Reps)

Tabata Thrusters (45/35)

Cool Down/Mobility

2:00 EASY row or bike
1:00 Lying front rack stretch
1:00 Shoulder to floor (each arm)
1:00 Quad stretch (each leg)

A: Squat Snatch (1 X 1)
B: Back Squat (1 X 12)
Metcon (AMRAP - Reps)

 

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