1.11.20

11
Jan

1.11.20

Announcements

2020 FrostFit Team Competition Volunteers & Judges Needed!
January 25th, 2020 Multiple Time Shifts & Roles Available!
https://competitioncorner.net/events/2826/volunteer

CrossFit SoCo – Competitor’s

A: Hang Power Snatch (EMOM 8 x 2 Reps A/K)

1-2: 56%

3-4: 60%

5-6: 64%

7-8: 68%

B: Power Snatch (1 Challenging Power Snatch)

In a 5 minute window:

build to a moderately heavy power snatch

C: Bike Drop (Time)

25/18 Cal Bike

25 Power Snatches 75/55

25 Thrusters 75/55

25/18 Cal Bike

20 Power Snatches 95/65

20 Thrusters 95/65

25/18 Cal Bike

15 Power Snatches 115/85

15 Thrusters 115/85

25/18 Cal Bike

10 Power Snatches 135/95

10 Thrusters 135/95

25/18 Cal Bike

5 Power Snatches 155/105

5 Thrusters 155/105
Time Cap: 30 Minutes

C: Metcon (No Measure)

15 Minute Recovery Row

Every 4 Minutes (Starting at 0:00): 50′ HS Walk