Competitor’s – 8/31/19

31
Aug

Competitor’s – 8/31/19

CrossFit SoCo – Competitor’s Program

A: WZOAC – WEEK 2, WOD 3. DT Ladder (AMRAP – Reps)

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time

Alternate Weights:

Round 1 – 75, 55lb

Round 2 – 95,65lb

Round 3 – 115, 80lb

Round 4 – 135, 95lb

Round 5 – 155, 105lb AMRAP in Remaining Time

B: Metcon (Weight)

4 Sets:

:60 Double KB Front Rack Hold

:30 Double KB Front Rack Carry

Rest :60
Score = KB Weight

C: Metcon (No Measure)

3 Sets NFT:

10 Cal Bike – Easy

10 Cal Bike – Moderate

10 Cal Bike – Hard

50′ Walk