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