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