Competitor’s Class – 10/19/19

19
Oct

Competitor’s Class – 10/19/19

CrossFit SoCo – Competitor’s Program

A: Snatch Build Up (Build to 1 High Hang Snatch)

15:00 Running Clock

0:00 – 5:00:

Build to moderate 3 Snatch Drops

5:00 – 10:00:

Build to moderate 2 Snatch Balances

10:00 – 15:00:

Build to 1 High Hang Snatch
Record High Hang Snatch Weight

Aim for 60-70% 1RM

B: Metcon (Weight)

On The 2:00 x 5 Rounds:

1 Rope Climb

1 Power Snatch + 1 OHS + 1 Snatch
Use final weight from A to start.

Build as form allows.

C: Metcon (Time)

For Time:

400m Run

9 Power Snatches

400m Run

15 OHS

400m Run

9 Snatches
RX: 155/105