3.7.20

7
Mar

3.7.20

CrossFit SoCo – Competitor’s

Warm-up

A: Metcon (No Measure)

Barbell Thoracic Opener: 2 Minutes

Banded 3-Way Shoulder: 30-45 Seconds Each Direction

ACTIVATION

2-3 Sets

10 Calorie Row

10 PVC Pass Throughs

10 Pausing PVC Overhead Squats (2 Seconds in Bottom)

2-3 Sets

5 Walkouts

10 PVC Sotts Press

20 PVC Straight Leg Swings (10 Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

B: Powerpoint – Ind. (Time)

For Time (30 Minute Cap):

15 Power Snatches (95/65)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

9 Power Snatches (135/95)

500/400 Meter Row

9 Bar Muscle Ups

9 Power Snatches (135/95)

500/400 Meter Row

12 Power Snatches (115/85)

500/400 Meter Row

15 Power Snatches (95/65)

500/400 Meter Row

Accessory

C: Metcon (No Measure)

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

D: Metcon (No Measure)

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets