Competitor’s Class – 12.26.20

CrossFit SoCo – Competitor’s WOD

Weightlifting

A: Squat Snatch (EMOM 8: 3 Reps)

Use 60-65% of 1RM Snatch

B: Clean and Jerk (EMOM 8: 2 Reps )

Full Squat Clean + Jerk.

Use 65-70% of 1RM CJ.

Metcon

C: Hot & Ready (5 Rounds for reps)

5 Rounds:

1:00 – Max Alt. DB Snatches 50/35

1:00 – Max Front Squats 115/85

1:00 – Max Cal Bike

1:00 – Rest

Accessory

D: Metcon (Weight)

3 Sets:

8/8 SL DB RDL

8 DB RDL

-rest 2:00 b/t sets-

E: 50 Cal Bike (Time)

50 Cal Bike For Time