12.19.20

19
Dec

12.19.20

CrossFit SoCo – Competitor’s WOD

Weightlifting

A: Snatch Technique A (6 Sets x 3 + 2 + 1)

3 Snatch Grip Push Jerks + 2 Overhead Squats + 1 Snatch Balance

B: Hang Snatch (Build To A Heavy 3-Rep )

Full snatches. All reps come from the hang without putting the bar down.

C: Fire Alarm (Time)

3 “Bergeron Beep Test” Complexes

50 Cal Row or Ski

3 “Bergeron Beep Test” Complexes

50 Cal Row or Ski

3 “Bergeron Beep Test” Complexes

1 “Bergeron Beep Test” Complex:

7 Thrusters 75/55

7 Pull Ups

7 Burpees

D: Metcon (No Measure)

10 Minute Recovery Row/Mobility