FRI NOVEMBER 9, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

OPTIONAL METCON TODAY.
Strict time cap and you will need to start with AT LEAST 15 minutes left in class.

Warm-up

2 Rounds
5 Elbow Rotations (each)
5 Back Squats with Elbows Forward
5 Burpees over the bar
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans

Strength

A: Squat Clean (Heavy Single)

On the Minute x 9
1 Squat Clean (60%-65%-70%, 70%-75%-80%, 75%-80%-85%)

Until 20:00 to find a Heavy 1 Rep

B: Front Squat (Heavy 2)

Until 32:00 to find a Heavy 2

Build from: 75%, 80%, 84%, 88%

Metcon

Metcon (Time)

*OPTIONAL*

"Tiger Blood"
3 Rounds:
10 Power Clean and Jerks (135/95)
400m RunTime Cap: 12:00
Compare to 6-1-18

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low Back, Glutes, Quads, Hamstrings, and Calves.

 

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