2.10.20
CrossFit SoCo – Competitor’s
A: Metcon (Weight)
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”
B: Metcon (Weight)
Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%
C: Metcon (No Measure)
Underrated
D: Metcon (No Measure)
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlifts (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlifts (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts