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)
