MON NOVEMBER 26, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

Warm-up

2 Rounds
5 Band Pull-Aparts
10 Overhead Squats with Band
--
Snatch Complex Warm-Up:
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Hang Power Snatch
3 Hang Power Snatch + Ride to Squat
3 Hang Squat Snatch

Strength

Hang Snatch 

Snatch Complex
5 Sets of the Complex:
1 Hang Power Snatch + 2 Hang Squat Snatches
Every 2:00
Sets 1, 2, and 3 - 70%, 73%, 76%
Sets 4+5 - 76-82% of 1RM Snatch, increasing by feel here.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Triple Double" Part #1
In a 5:00 Window….
100 Double-Under "Buy-In", followed by AMRAP:
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

Metcon (AMRAP - Rounds and Reps)

"Triple Double" Part #2
In a 5:00 Window….
100 Double-Under "Buy-In", followed by AMRAP:
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

Metcon (AMRAP - Rounds and Reps)

"Triple Double" Part #3
In a 5:00 Window….
100 Double-Under "Buy-In", followed by AMRAP:
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24"/20")

Cool Down/Mobility

10 Cat-Cows
1:00 Alternating Calf/Achilles Stretch
1:00 Childs Pose
1:00 Shoulder to Floor (right and left)

 

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