12.4.19

4
Dec

12.4.19

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)
Let’s set the baseline today for this set with our best movement. We can increase the loading next week.

B: Back Squat (Squat Waves)

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

This is the 1st iteration out of 4 for Back Squat Waves

Rest as needed between sets, but 3 minutes after each 3rd set

These percentages are based of your 5RM Back Squat

Score = Set 9

C: Metcon (No Measure)

For Quality, 3 Sets:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

D: Metcon (No Measure)

Class Flinstones