12.9.19

9
Dec

12.9.19

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

3 Sets For Quality:

8/8 Suitcase Deadlifts

6/6 Double Kettlebell Front Rack Step-Ups

B: Back Squat (Week 2 Squat Waves)

Week #2 of our Back Squat Waves, building upon the last. All percentages are based off 5-Rep.

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

C: Overhead Squat (5 Sets x 1 Rep @7771)

Tempo:

7 Seconds Down

7 Seconds At Bottom

7 Seconds Stand

D: Metcon (No Measure)

Class Power Move