WED NOVEMBER 21, 2018 - CROSSFIT

crossfit-composure-wod10292018

“If you aren’t going all the way, why go at all?” – Joe Namath

Warm-up

2 Rounds:
10 PVC Pass Throughs
10 Overhead Squats
10 Burpees over the PVC
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Snatch Complex Warm-up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Snatch Balance (½ Squat)

Strength

Metcon (Time)

Power Snatch Ladder
On the 0:00 - 10 Power Snatches (60%)
On the 2:00 - 8 Power Snatches (65%)
On the 4:00 - 6 Power Snatches (70%)
On the 6:00 - 4 Power Snatches (75%)
On the 8:00 - 2 Power Snatches (80%)*Based of 1 RM Snatch

Metcon

Metcon (Time)

"Rowing Cement Mixer"
Every 3:00 for 7 Sets:
400 Meter Row
12 Toes to BarScore is your slowest round.
If running 400 meters, compare scores to 8/10/18.

Cool Down/Mobility

Foam Roll: 10 Passes each on lats, quads, calves, hamstrings, and low back.

 

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