12.9.20

9
Dec

12.9.20

CrossFit SoCo – Competitor’s WOD

Weightlifting

A: Metcon (Weight)

EMOM 7:

Min 1: 7 Hang Squat Cleans + 1 Push Jerks

Min 2: 6 HSC + 2 PJ

Min 3: 5 HSC + 3 PJ

Min 4: 4 HSC + 4 PJ

Min 5: 3 HSC + 5 PJ

Min 6: 2 HSC + 6 PJ

Min 7: 1 HSC + 7 PJ
Use 55% of 1RM Clean & Jerk

Accessory

B: Metcon (AMRAP – Reps)

3 Sets:

9/9 Bulgarian Split Squats

Max Strict Ring Dips

-Rest As Needed-