23
Dec
12.23.19 Comp
CrossFit SoCo – Competitor’s
A: Metcon (Weight)
3 Sets For Quality:
10 Jerk Grip OH Walking Lunges
10 Bent Over Rows
B: Back Squat (Week 4 Back Squat Waves)
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
C: Metcon (Weight)
3 Giant Steps:
20 Barbell Good Mornings
15 DB Bench Press
100m Sled Drag
Rest 2 Minutes Between Sets
