Comp Class 1.9.21

CrossFit SoCo – Competitor’s WOD

Metcon

A: Metcon (Weight)

Partner Snatch Ladder

Every Minute On The Minute x As Far As Possible

1-3 Bar Muscle Ups

3 Power Snatches

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Women start at 85lbs, increase 5lbs each minute.

Men start at 115lbs, increase 10lbs each minute.

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Workout Flow:

0:00-1:00

Partner A: 1-3 Bar MU + 3 PS @ 115/85

1:00-2:00

Partner B: 1-3 Bar MU + 3 PS @ 115/85

2:00-3:00

Partner A: 1-3 Bar MU + 3 PS @ 125/90

3:00-4:00

Partner B: 1-3 Bar MU + 3 PS @ 125/90

etc..

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Athletes continue to build each round until capped

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Cleans 225/155

10 Toes to Bar

15 Burpees Over Barbell

Accessory

C: Metcon (No Measure)

3 Sets:

10 Double DB Prone Rows

20 Hip Extensions

30sec Glute Bridge Hold