COMP 11-24-2018

November 23, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (3 Rounds for weight)

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Snatch + Snatch

*Sets 1-3 – 75-79% of 1-RM Snatch

*Sets 4-6 – 80-84%

*Sets 7-8 – 85%

Metcon (Weight)

Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Metcon (Time)

When the running clock reaches 15:00…

Complete rounds of 15, 12 and 9 reps for time of:

Burpees Over the Barbell (lateral)

Thrusters (135/95 lbs)

Metcon (Time)

When the running clock reaches 22:00…

Complete rounds of 9, 7 and 5 reps for time of:

Bar-Facing Burpees

Squat Clean to Overhead (135/95 lbs)

Metcon (No Measure)

Three sets of:

Pallof Press x 10 reps @ 2020

Rest 30-45 seconds

Side Plank x 45 seconds each side

Rest 30-45 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest as needed

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