COMP 12-1-2018

November 30, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (Weight)

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

Power Clean + Jerk

Build over the course of the 8 sets to today’s heavy.

Metcon (5 Rounds for weight)

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

Metcon (4 Rounds for reps)

Against a 90-second running clock:

12 Kettlebell Front Squats* (32/24 kg KBs in each hand)

*Bar Muscle-Ups

Max Calorie Assault Bike

Rest 3 minutes between sets, and perform a total of FOUR sets.

Set 1: 12 Bar Muscle-Ups

Set 2: 10 Bar Muscle-Ups

Set 3: 8 Bar Muscle-Ups

Set 4: 6 Bar Muscle-Ups
Please adjust rep range and load with the goal in keeping the Kettlebell Front Squats and Bar Muscle-Ups unbroken. Don’t be scared to make the bike hurt a little!

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