1.20.20

20
Jan

1.20.20

CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

B: Metcon (Weight)

Heavy Set of 5 Back Squat

Warmup Sets

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%



Build to Heavy 5

C: Metcon (Weight)

Overhead Squat Complex

3 Sets:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat

Set 2: 66% of 1RM Overhead Squat

Set 3: 70% of 1RM Overhead Squat

D: Metcon (AMRAP – Rounds and Reps)

“Pins and Needles”

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)