THU NOVEMBER 8, 2018 - CROSSFIT

crossfit-composure-wod10292018

The best way to gain self-confidence is to do what you are afraid to do. – Swati Sharma

Warm-up

3 Rounds
5 Y-T-W's
5 Arch to Hollows
10 Jumping Lunges
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Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch

Metcon

Metcon (Time)

"Boats and Toes"

25-20-15-10-5
Calorie Row + Burpee Box Jump Overs

Directly Into

25-20-15-10-5
Toes to Bar + Power SnatchesPower Snatch Weight:
Round 1 - 75/55
Round 2 - 95/65
Round 3  - 115/80
Round 4 - 135/95
Round 5 - 155/105

Time Cap: 30:00

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each side)
1:00 Lat Stretch on the Rig
1:00 Bottom of Squat Hold
1:00 Hamstring Stretch on Rig (lying down, one leg up on rig at a time)

 

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