WED NOVEMBER 14, 2018 - CROSSFIT

crossfit-composure-wod10292018

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Warm-up

3 Rounds
10 PVC Pass Throughs
5 Behind the back Push Press
10 Overhead Squats
5 Burpees over the PVC

Strength

Overhead Squat (6 x 2)

Tempo Overhead Squat
6 Sets of 2
5 Second Decent
2 Second Pause in the Bottom
Every 2:30

Set #1 – 2 Reps @ 50% of estimated 1RM OHS
Set #2 – 2 Reps @ 55% of estimated 1RM OHS
Set #3 – 2 Reps @ 60% of estimated 1RM OHS
Set #4 – 2 Reps @ 65% of estimated 1RM OHS
Sets #5+6+7 – Build to our moderate heavy for the day

Metcon

Metcon (Time)

"Ground Breaking:"
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

Cool Down/Mobility

2:00 EASY row
1:00 Couch Stretch (each leg)
Banded Shoulder Stretch on Rig (1:00 each way)
1:00 Pigeon Stretch (each leg)

 

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