3.3.20

3
Mar

3.3.20

CrossFit SoCo – Competitor’s

A: Metcon (AMRAP – Reps)

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap

B: Metcon (Weight)

On the 2:00 x 5 Sets:

3-Position Power Clean

3 Push Jerks

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4-5: 60-65%

3-Positions:

1: Hip Pockets

2: Above Knee

3: Floor

C: Metcon (AMRAP – Reps)

Bottom line