THU DECEMBER 27, 2018 - CROSSFIT

crossfit-composure-wod10292018

Somewhere, something incredible is waiting to be known. -Carl Sagan

Warm-up

Clean and Jerk Complex
10 Burpees
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Hang Power Clean + Ride to Squat
3 Squat Cleans
--
2 Rounds
5 Shoulder Press
5 Push Press
5 Push Jerks
5 Split Jerks

Strength

Push Jerk (5 Sets: 5-4-3-2-1 )

5 Sets (from the rack)
Set 1: 5 Push Jerks
Set 2: 4 Push Jerks
Set 3: 3 Push Jerks
Set 4: 2 Push Jerks
Set 5: 1 Push Jerk

New Set Every 2:00

Building to a heavy at each, but not a max effort. Starting ~70% for the set of 5.

Strength

Clean and Jerk Complex 

On the 2:00 x 5 Sets:
1 Squat Clean
1 Hang Squat Clean (knee-level)
1 High Hang Squat Clean (high thigh)
Split Jerk

Set 1: 65%
Set 2: 70%
Sets 3, 4, and 5: 70-80% based on feel

Metcon

Metcon (AMRAP - Rounds and Reps)

"Down Time"
Ascending Ladder for 7 Minutes:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
12 Deadlifts, 12 Hang Power Cleans, 12 Push JerksRx - 135/95
Continue to add (3) repetitions per round until the 7:00 time cap.

Cool Down/Mobility

1:00 Seated Pike Stretch
1:00 Glute Stretch (each leg)
1:00 Lat Stretch on the Rig
10 Cossack Squats (may use rig to assist)

 

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