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12.7.19

CrossFit SoCo – Competitor’s

A: Metcon (Weight)

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

*Start With 55-60% and Build
We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

A: Metcon (Weight)

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

*Start With 55-60% and Build
We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

A: Metcon (Weight)

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

*Start With 55-60% and Build
We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

A: Metcon (Weight)

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

*Start With 55-60% and Build
We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

A: Metcon (Weight)

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

*Start With 55-60% and Build
We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

Start around 55-60% of your 1RM Push Jerk and aim to build every round

The 5 Push Jerks can come from the rack and should be completed unbroken each round

Also choose double under and bar muscle-up variations that are ideally completed unbroken each round

A: Hot & Heavy – Ind. (Time)

5 Rounds For Time:

15/12 Calorie Assault Bike

12 Toes to Bar

9 Power Cleans

6 Power Snatches

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115
25 Minute Cap

A: Hot & Heavy – Ind. (Time)

5 Rounds For Time:

15/12 Calorie Assault Bike

12 Toes to Bar

9 Power Cleans

6 Power Snatches

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115
25 Minute Cap

A: Hot & Heavy – Ind. (Time)

5 Rounds For Time:

15/12 Calorie Assault Bike

12 Toes to Bar

9 Power Cleans

6 Power Snatches

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115
25 Minute Cap

A: Hot & Heavy – Ind. (Time)

5 Rounds For Time:

15/12 Calorie Assault Bike

12 Toes to Bar

9 Power Cleans

6 Power Snatches

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115
25 Minute Cap

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