12.16.19

16
Dec

12.16.19

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

3 Sets For Quality:

10 Jerk Grip OH Walking Lunges

10 Bent Over Rows

B: Back Squat (Back Squat Waves. Week 3)

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

C: Metcon (No Measure)

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlifts (5 Seconds Down)