TUE DECEMBER 4, 2018 - CROSSFIT

crossfit-composure-wod10292018

“When we are closed to ideas, what we hear is criticism.
When we are open to ideas, what we will get is advice.” – Simon Sinek

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
5 Burpees
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Hang Snatch Pulls
3 High Hang Power Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch

Strength

Hang Power Snatch 

5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch
Every 2:00
Set #1, 2, and 3 - 67%, 70%, 73%
Sets #4+5 - 73-79%, based on feel.

Metcon

Metcon (Time)

"Rush Hour"
On the 4:00 x 5 Rounds:
15/12 Calorie Row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)Score is your slowest round

Cool Down/Mobility

Banded Shoulder Stretch, 1:00 Each arm/each direction.

Gymnastics

Metcon (AMRAP - Reps)

Handstand Push-ups (Strict): Max Reps
1 Set: Max Effort Strict Handstand Push-upsFollowing, rest 3:00, into 4 Sets:
40% of the above Max Set of Strict Handstand Push-ups
6 Tempo Ring Rows: Pull the rings to the outsides of our chest, followed by a 4-second negative

 

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