MON NOVEMBER 12, 2018 - CROSSFIT

crossfit-composure-wod10292018

“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen

Warm-up

2 Rounds:
5 Band Pull-aparts (chest level)
5 Band Pull-aparts (overhead)
10 Overhead Squats
--
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

Snatch (EMOM x 10)

Snatch
On the Minute x 5:
1 Power Snatch
1 Hang Squat Snatch

Directly into...

On the Minute x 5:
2 Squat Snatches

Minute 1 -  60% of 1RM
Minute 2 -  63% of 1RM
Minutes 3+4+5 - 65% of 1RM
Minutes 6-10 - 70% of 1RM

Strength

Back Squat (4 x 5 )

3 Sets of 5 @ 70% of 1RM Back Squat

1 Set of 5 @ 75% of 1RM Back Squat
Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Hands Down"
AMRAP 15:
30 Double-Unders, 10 Power Cleans
30 Double-Unders, 10 Hang Squat Cleans
30 Double-Unders, 10 Push Press
30 Double-Unders, 10 Reverse Lunges
30 Double-Unders, 10 ThrustersRx Barbell: 95/65

Cool Down/Mobility

1:00 Alternating Calf Stretch
1:00 Childs Pose
1:00 Deep Spiderman Lunge (each side)
1:00 Shoulder to Floor (each side)

 

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