TUE NOVEMBER 6, 2018 - CROSSFIT

crossfit-composure-wod10292018

“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison

Warm-up

3 Rounds
5 Strict Press
5 Jerk Drives (against a wall or rig)
5 Split Jerks (just footwork, 2 second pause in catch)
5 Split Jerks

Strength

Split Jerk (Heavy Single)

On the Minute x3
2 Pausing Split Jerks (60%-65%-70%)

Then 15 Minutes to find a Heavy Single
Recommended Build  1 Split Jerk at 75%-78%-81%-84%-87%, then find a max.

Metcon

Metcon (Time)

"Down and Out"
21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row (Females 18-15-12-9-6)
200 Meter Run after each round.Time Cap: 18:00

Cool Down/Mobility

1:00 Bottom of Squat Hold (use elbows to push knees out, stay as upright as possible)
1:00 Pigeon Stretch (each leg)
4 way Forearm Stretch (30 seconds each way)
1:00 Pike Stretch

 

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