CrossFit SoCo – Competitor’s WOD

Weightlifting

A: Power Snatch Cycling 1 (Time)

For Time:

10 power snatches @ 76% 1rm

8 power snatches @ 80% 1rm

6 power snatches @ 84% 1rm

4 power snatches @ 88% 1rm

2 power snatches @ 92% 1rm

percentages are based on 1rm power snatch

Metcon

B: Metcon (5 Rounds for reps)

5 Rounds:

1:00 Max Cal Bike

1:00 Max Power Cleans 135/95

1:00 Max Bar Facing Burpees

1:00 Rest
Score = Total reps for each round

Accessory

C: Max Plank Hold (Time)

Max plank hold

D: Metcon (No Measure)

3 Sets:

15 GHD Sit Ups

15 AbMat Sit Ups

-Rest As Needed-