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