MON NOVEMBER 19, 2018 - CROSSFIT

crossfit-composure-wod10292018

โ€œThe Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.โ€ โ€“ Winston Churchill

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 Complex 

Snatch Complex:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat SnatchEvery 2:00
Sets 1+2+3 - 70%
Sets 4+5 - 75%

Strength

Metcon (Weight)

Stamina Squat
On the Minute x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back SquatsBoth lifts at 55% of our estimated 1RM Front squat.

Metcon

Metcon (Time)

"Blitz"
5 Rounds:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each)
1:00 Lying Front Rack Stretch
1:00 Standing Pike Stretch

 

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