Competitor’s – 8/24/19

24
Aug

Competitor’s – 8/24/19

CrossFit SoCo – Competitor’s Program

Weightlifting

A: 1 DL + 1 Hang Clean + 2 Front Squats (Every 2:00 x 5 Sets. Building)

1 Deadlift + 1 Hang Clean + 2 Front Squats

Metcon

B: Metcon (Time)

3 Rounds:

400m Run

10 Bar Muscle-Ups

Directly Into –

15 Squat Cleans 115/85

12 Squat Cleans 135/95

9 Squat Cleans 155/105

6 Squat Cleans 185/125

3 Squat Cleans 225/155
30 Minute Cap

C: Metcon (No Measure)

3 Sets of:

6 Glute Ham Raises

9 Strict Toes to Bar

15 Barbell Curls

21 Tricep Extensions