FRI NOVEMBER 30, 2018 - CROSSFIT

crossfit-composure-wod10292018

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

Warm-up

2 Rounds
5 Push Jerk
5 Split Jerk
5 Squats with Elbows Forward
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Power Cleans + Ride to Squat
3 Hang Squat Cleans

Strength

Clean and Jerk 

Clean & Jerk Complex
5 Sets of the Complex:
1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk
Every 2:00

Sets 1, 2, 3: 70%, 74%, and 78% of 1RM Clean and Jerk
Sets 4+5 - 78-86% of 1RM Clean and Jerk

Metcon

Metcon (Weight)

Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back SquatsBoth lifts are performed with 73% of our estimated 1RM Front squat.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Cover Girl"
In an 15:00 Clock:
3 Rounds:
200 Meter Run or Row
10 Overhead Squats (95/65)

With Time Remaining, Max Rounds:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Push-ups
21 Air Squats

Cool Down/Mobility

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

 

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