TUE DECEMBER 11, 2018 - CROSSFIT

crossfit-composure-wod10292018

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

Warm-up

2 Rounds:
3 Push Press
3 Push Jerks
3 Split Jerks
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Hang Clean Pulls
5 Hang Power Cleans
2 Hang Power Cleans + 2 Push Press
2 Hang Power Cleans + 2 Push Jerks
2 Hang Power Cleans + 2 Split Jerks

Strength

Hang Power Clean and Jerk 

Hang Power Clean and Jerk
5 Sets of:
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
Every 2:00Set #1 - 60% of 1RM Clean and Jerk
Set #2 - 65% of 1RM Clean and Jerk
Sets #3-4-5 - 70-80% of 1RM Clean and Jerk

Metcon

Metcon (Time)

"Full Count"
21-18-15-12-9: Calorie Row
After each set:
16 Dumbbell Power Snatches (50/35)
20 Wall Ball (20/14)

Cool Down/Mobility

Banded Lat Stretch (1:00 each direction)
1:00 Bottom of the Squat Hold (use elbows to push knees out)
1:00 Side Lunge (each side)

 

boise crossfit idaho gym fitness workout weightlifting