CrossFit SoCo – Competitor’s Program

A: Split Jerk (3 x 2+2)

3 sets:

2 Tall Jerks

2 Pausing Split Jerks

25-30-35% of 1RM

B: Split Jerk (3 x 1+1+1)

3 Sets:

1 Pausing Jerk Drive

1 Jerk Drive

1 Split Jerk

55-60-65% 1RM

C: Split Jerk (EMOM 10: 1 Split Jerk)

Sets 1-3: 70-73-76% 1RM

Sets 4-10: Build to heavy single

D: Adderallish (3 Rounds for reps)

1) AMRAP 10:

1 Mile Run

Max Clean & Jerks 135/95

Rest 3 Minutes

2) AMRAP 7:

1000/800m Row

Max Power Snatches 115/85

Rest 3 Minutes

3) AMRAP 4:

100 Double Unders

Max Thrusters 95/65
Score = Reps for each round of AMRAPs