WED DECEMBER 5, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Success is not owned. It’s leased. And rent is due every day” – J.J. Watt

Warm-up

Clean Complex Warm-up
Feet, Grip, and Power Position
5 Clean Deadlift
5 Clean Pulls
5 Power Cleans
5 Hang Power Clean + Ride to Squat
5 Squat Cleans

Strength

Metcon (Weight)

Barbell Cycling
On the 0:00 - 1 "Big Clean" Complex @ 45%
On the 4:00 - 1 "Big Clean" Complex @ 50%
On the 8:00 - 1 "Big Clean" Complex @ 55%
On the 12:00 - 1 "Big Clean" Complex @ 60%
* Of 1RM Squat Clean.On these repetitions, we will be completing only the squat cleans of the classical "Big Clean" Complex.
Each complex is a total of (9) repetitions:
1 "Big Clean" Complex = 3 Sets of: 1 High Hang Squat Clean (pockets) + 1 Hang Squat Clean (knees) + 1 Squat Clean

Metcon

Metcon (Time)

"Breaking Bad"
75 Double Unders, 2 Thrusters
75 Double Unders, 4 Thrusters
75 Double Unders, 6 Thrusters
75 Double Unders, 8 Thrusters
75 Double Unders, 10 Thrusters
Rx Barbell: 115/80

Cool Down/Mobility

Foam Roll, 10 Passes each:
T-Spine, lats, low back, glutes, and quads.


 

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