Comp Class – 07/27/19

CrossFit SoCo – Competitor’s Program

A1: Power Clean (5 Reps)

Superset with A2, Bench Press

A2: Bench Press (5 Reps)

5 Sets of both. Building to heavy but TnG reps.

B: Metcon (Time)

Teams of 3

4 Rounds For Time:

800m Run with 53/35 KB (each)

60 Deadlifts, 60 Front Squats, 60 Push Jerks 115/85

800m Run with 53/35 KB (each)

50 Deadlifts, 50 Front Squats, 50 Push Jerks 135/95

800m Run with 53/35 KB (each)

40 DL, 40 FS, 40 PJ 155/105

800m Run with 53/35 KB (each)

30 DL, 30 FS, 30 PJ 175/125
Everyone run together. Carry your own KB. Inside, 1 partner at a time chipping away the reps. Finish the DL before going to the FS, etc…

30 Min Time Cap

C: Metcon (No Measure)

Midline Work:

5 Rounds, NOT For Time

1:00 Bike, Row @recovery pace

15 GHD Sit Ups

1:00 Bike, Row @recovery pace

15 Glute Bridges


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!