CrossFit SoCo – Competitor’s Program

B/N Split Jerk + Split Jerk (1+1 x 8 sets)

B/N Split Jerk + Split Jerk
Every 90sec – around 60-70% effort (form over load)

Strict Press (8-10 reps @20×1 tempo x 3 sets)

Strict Pull Ups (8-10 reps @20×1 tempo, rest 60sec x 3 sets)

Max reps Strict Pull ups
Strict Press and Pull Ups are superset

Metcon (AMRAP – Reps)

EMOM x 30

1st – 1.1.1 Power Snatch or Power Clean (light to moderate) – drop and reset each rep

2nd – 20sec/arm – OH KB Walking Lunges

3rd – 50sec Row @70% Effort

4th – Ring Muscle Ups (Bar) – Repeatable UB Set

5th – 50sec Bike @70% effort

6th – 6/6 1-arm KB Snatch
Score is number of reps of Ring or Bar Muscle Ups per round