17
Dec
12.17.19
CrossFit SoCo – Competitor’s
A: Metcon (2 Rounds for reps)
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
Rest 3 Minutes
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-ups
B: Metcon (Weight)
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches
Rest as Needed Betwen Sets
Set 1: 35% of 1RM Snatch
Set 2: 40% of 1RM Snatch
Sets 3-5: 45% of 1RM Snatch
C: Hang Power Snatch (3-3-3-3-3)
On the 1:30 x 5 Sets:
3 Hang Power Snatches
Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch