Competitor’s Class – 11/23/19

CrossFit SoCo – Competitor’s Program

A: Metcon (Weight)

Alternating On The 1:30 x 4 Rounds (12 Minutes):

Interval 1:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low-Hang Power Snatch

1 Power Snatch

Interval 2:

1 High Hang Power Clean

1 Hang Power Clean

1 Low-Hang Power Clean

1 Power Clean
Start with 50% on each lift.

Will use two loadings.

Building to a heavy set on both.

B: Smash Mouth (Time)

3 Rounds:

1K Row

21/15 Cal Bike

5 Rounds “Bergeron Beep Test”
1 Round of Bergeron Beep Test:

7 Thrusters 95/65

7 C2B Pull-Ups

7 Lateral Barbell Burpees


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