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1.15.20

Announcements

2020 FrostFit Team Competition Volunteers & Judges Needed!
January 25th, 2020 Multiple Time Shifts & Roles Available!
https://competitioncorner.net/events/2826/volunteer

CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

3 Sets NFT:

7 KB Turkish Sit-Ups

:20 Dual KB Split Stance Hold

:20 Supinated Grip Hang

:20 Dual KB Split Stance Hold

B: Metcon (Weight)

4 Sets:

1 Pausing Jerk Drive + 2 Jerk Drives
Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

C: Metcon (Weight)

4 Sets:

1 Pausing Push Press + 1 Push Press x 2
Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

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