FRI DECEMBER 14, 2018 - CROSSFIT

crossfit-composure-wod10292018

“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Warm-up

3 Rounds
5 Push Press
5 Good Mornings
5 Elbow Rotations (each arm)
5 Back Squats with Elbows Forward
5 Burpees over bar

Strength

Metcon (Weight)

Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back SquatsLifts are performed with the same load: 79% of our estimated 1RM Front Squat.

Metcon

Metcon (Time)

"Greased"
30 Power Clean and Jerks (185/135)
*On the Minute, starting on the 1:00 - 5 Toes to BarTime Cap: 15:00

Cool Down/Mobility

1:00 Bottom of the squat hold
1:00 Child Pose
1:00 Pigeon Stretch (each)
1:00 Lying Front Rack Stretch

 

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