FRI NOVEMBER 16, 2018 - CROSSFIT

crossfit-composure-wod10292018

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Warm-up

2 Rounds:
5 Strict Press
5 Good Mornings
5 Back Squats with Elbows Forward
--
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

Clean Complex EMOM 

Clean and Jerk Technique
On the Minute x 5:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

Rest 1:00, followed by:

On the Minute x 5:
2 Squat Cleans
1 Split JerkSet #1 - 1 Power + 1 Hang Squat + 1 Split Jerk @ 60% of 1RM
Set #2 - 1 Power + 1 Hang Squat + 1 Split Jerk @ 63% of 1RM
Sets #3+4+5 - 1 Power + 1 Hang Squat + 1 Split Jerk @ 65% of 1RM
Rest 1:00
Sets #6-10 - 2 Squat Cleans + 1 Split Jerk @ 70%

Deadlift (6-4-2)

Set of 6 - Between 60-70%
Set of 4 - Between 70-80%
Set of 2 - Between 80-90%
Every 2:00

Strength

Metcon

Metcon (AMRAP - Reps)

AMRAP 7:
Wallballs (20/14)
*Every Minute on the Minute – 5 Deadlifts (225/155)Last completed February 12, 2018.
Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Metcon (AMRAP - Reps)

AMRAP 7:
Wallballs (20/14)
*Every Minute on the Minute – 5 Deadlifts (225/155)Last completed February 12, 2018.
Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Cool Down/Mobility

10 Cat/Cow’s
10 T-Spine Rotates
Foam Roll, 10 Passes Each:
Thoracic Spine,  Low Back, Glutes, Calves, and Quads.

 

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