CrossFit SoCo – Competitor’s Program

Weightlifting

A: Pausing Clean Complex 1 (E2MOM x 5 Sets)

1 Pausing Hang Clean

1 Pausing Front Squat

1 Hang Clean

1 Front Squat
Pausing reps have 2 second pause in bottom of squat.

All sets use less than 65% of 1RM Clean.

B: 2019 Fall Granite Games Complex (9 Minutes To Find Max Complex)

1 Deadlift

1 Hang Clean

1 Front Squat

1 Shoulder To Overhead

C: 2019 Fall Granite Games Event 2 (AMRAP – Rounds and Reps)

Team of 3 – AMRAP 12

6 DB Front Squats 50/35

6 Chest to Bar

9 DB Front Squats

9 Chest to Bar

12-12, 15-15, etc.
All athletes complete full round of 6’s before moving on to the 9’s. This trend continues throughout the 12 minutes

D: Metcon (No Measure)

5 Rounds:

1:00 Easy Bike/Row

1:00 Mobility