COMP 1-8-2019

January 7, 2019 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Warm-up (No Measure)

Two sets of:

Band Distracted Hamstring Floss x 60 seconds per side

Foam Roller Hamstring Curls x 10 reps

Hollow Rocks x 30 seconds

and then …

Row 500 Meters @ an easy to moderate pace
https://www.youtube.com/watch?v=dZ-ScqoKicw&

Clean and Jerk

Every 2 minutes, for 10 minutes (5 sets):

Clean & Jerk x 2 reps

*Sets 1-2 = @ 75%

*Sets 3-5 = @ 80%

Followed by…

Clean and Jerk

Every 3 minutes, for 9 minutes (3 sets):

Clean & Jerk x 2 reps @ 85%

Metcon (4 Rounds for time)

Every 3 minutes, for 12 minutes (4 sets) for times:

12/8 Calories of Assault Bike

9 Chest-to-Bar Pull-Ups

6 Front Squats (from the floor)
Suggested loading per set:

*Set 1 – 185/135 lbs

*Set 2 – 205/145 lbs

*Set 3 – 225/155 lbs

*Set 4 – 245/165 lbs

The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.

Metcon (AMRAP – Reps)

Eight sets of:

40 seconds Max Reps of Kettlebell Complex*

Rest 20 seconds

*Complex using two kettlebells:

Deadlift

Hang Clean (Power)

Front Squat

Hang Snatch
Perform with a weight you can continuously move for 40 seconds

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