14
Dec
12.14.19 Competitor’s Class
CrossFit SoCo – Competitor’s
A: Metcon (Weight)
On The 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk
Set 1: 50% 1RM CJ
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
Flow:
1 High Hang Power Clean (Pockets)
1 Hang Power Clean (A/K)
1 Power Clean (Floor)
1 Pausing Split Jerk (2-Second Pause in Dip & Catch)
Drop Barbell
1 Power Clean
1 Split Jerk
B: Metcon (No Measure)
Partner WOD
C: Metcon (Time)
5 Rounds:
50′ HS Walk
50′ Farmers Carry – Heavy
D: Metcon (No Measure)
10 Minute Active Recovery Row or Bike