WED NOVEMBER 28, 2018 - CROSSFIT

crossfit-composure-wod10292018

โ€œIf something is important enough, you should try.โ€ โ€“ Elon Musk

Warm-up

A:

Snatch Complex and Clean Complex:
Round 1: Snatch
Round 2: Clean
Feet, Grip, and Power Position
3 Snatch/Clean Deadlifts
3 Snatch/Clean Pulls
3 Power Snatch/Clean

B:

Barbell Warm-Up:
2 Rounds:
5 Good Mornings + 5 Back Squats
5 Snatch-Grip Behind the Neck Jerks + 5 Overhead Squats

C:

"Bar Fight" Warm-Up:
2 Rounds with a warm-up weight
3 Power Snatches
3 Power Cleans
3 Push Jerks
3 Overhead Squats
Rest 1:00
After your final primer round, rest 3:00, and begin.

Metcon

Bar Fight (AMRAP - Reps)

In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)In our closing week of "Grindstone," we will see this event again.

Metcon

Metcon (Time)

"Wrecking Crew" (Teams of 2)
10 Rounds
8 Burpees
16 Air Sqauts
20/15 Calorie Row

Cool Down/Mobility

Foam Roll, 10 Passes Each: Lats, T-Spine, Low Back, Glutes, and Quads

 

boise crossfit idaho gym fitness workout weightlifting