CrossFit SoCo – Competitor’s

A: Metcon (2 Rounds for reps)

Ascending Ladder for 7 Minutes:


Strict Handstand Push-ups

Strict Ring Dip


Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-ups

B: Metcon (Weight)

5 Sets:

1 Hang Snatch Pull

2 Hang Snatch High Pull

3 Hang Muscle Snatches

Rest as Needed Betwen Sets

Set 1: 35% of 1RM Snatch

Set 2: 40% of 1RM Snatch

Sets 3-5: 45% of 1RM Snatch

C: Hang Power Snatch (3-3-3-3-3)

On the 1:30 x 5 Sets:

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch


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