CrossFit SoCo – Competitor’s WOD

Weightlifting

A: Metcon (Weight)

On The 2:00 x 3 Sets:

5 Deadlifts

3 Hang Power Cleans

1 Jerk

65-75% of 1RM

On The 1:30 x 3 Sets:

3 Deadlifts

2 Hang Power Cleans

1 Jerk

70-80% of 1RM

On The 1:00 x 3 Sets:

1 Deadlift

1 Hang Power Clean

1 Jerk

Build To A Heavy Complex

Metcon

B: Hardtop (Time)

On The 4:00 x 5 Rounds:

400m Run

1 Round of DT
1 Round of DT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

155/105#

Alternate Run Options:

25/18 Cal Bike

500m Row

Accessory

C: Bench Press (Max Bench Press @ 1.00/0.75 Bodyweight)