Competitor’s Class – 9/21/19

CrossFit SoCo – Competitor’s Program

A: Metcon (Weight)

Alternating EMOM x 12 (6 Rounds):

Minute 1: Barbell complex increasing in weight

Minute 2: 25-50′ Handstand walk
Barbell Complex:

1 Power Clean

1 Push Jerk

1 Power Clean

1 Split Jerk

Score = weight for final complex

Complete complex as:

power clean + push jerk (drop)

power clean + split jerk

goal on hs walk is 30-40 seconds of work

B: Mighty Ducks – Individual (Time)

For Time:

20 Clean & Jerks 135/95

400m Run

5 Bar Muscle Ups

400m Run

50 Bar Facing Burpees

400m Run

5 Bar Muscle Ups

400m Run

20 Clean & Jerks 135/95
Time Cap = 30 Minutes

C: Metcon (No Measure)




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