WED DECEMBER 19, 2018 - CROSSFIT

crossfit-composure-wod10292018

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Stephen Hawking

Warm-up

3 Rounds:
10 Air Squats
5 Push Press
5 Push Jerks
5 Split Jerks
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Clean Complex Warm-Up:
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans

Strength

Clean and Jerk (5 x 5)

Squat Clean and Jerk Complex
5 Sets to Build To:
5-Rep "Touch and Go" Squat Clean and Jerk
Every 2:30

Sets 1, 2, and 3 - 60%, 65%, and 70%
Sets #4+5 - Climb by feel.

If we are dropping the bar from overhead given a safety concern, reset back on the bar and immediately move into the next repetitions with as minimal time between repetitions as possible.

Metcon

Metcon (AMRAP - Reps)

"Last Call"
At the 0:00, Part #1:
AMRAP 5: Front Squat
21 Repetitions – 135/95
21 Repetitions – 185/125
Time Remaining, Max reps – 205/135

Rest 3:00

Metcon (AMRAP - Reps)

At the 8:00, Part #2:
AMRAP 5: Push Jerk
21 Repetitions – 115/80
21 Repetitions – 135/95
Time Remaining, Max reps – 155/105

Rest 3:00

Metcon (AMRAP - Reps)

At the 16:00, Part #3:
AMRAP 5: Deadlift
21 Repetitions – 185/135
21 Repetitions – 225/155
Time Remaining, Max reps – 275/185

Cool Down/Mobility

1:00 Seated Pike Stretch
1:00 Glute Stretch (each)
1:00 Childs Pose
10 Cat/Cow's

 

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