COMP 12-11-2018

December 10, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (No Measure)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

2 Power Cleans + 1 Power Jerk

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

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk

*Sets 4-6 – 80%

Metcon (Time)

Four sets of:

800 Meter Run

10/7 Muscle Ups

10 Ring Dips

Rest 60 seconds

Metcon (No Measure)

Three sets of:

Barbell Good Morning x 4-5 reps @ 3111

Rest as needed

Chinese Plank x 30 seconds (Max Load)

Rest 60 seconds

Chinese Plank x 30 seconds (Max Load)

Rest as needed

ACS: Metcon (Weight)

Clean + Jerk Complex

Every 1:30 for 5 sets

Unbroken complex:

3 clean grip deadlift

2 power cleans

1 clean and jerk
@ 70% of 1RM C+J

Add 5-10lbs this week

Metcon (AMRAP – Rounds and Reps)

TRACK A:

AMRAP 12:00:

1= 9 C2B + 9 Thrusters (135/95)

2= 9 Power Snatch + 9 BFBOTB

TRACK B:

AMRAP 12:00:

1= 7 Pullups + 7 Thrusters (115/75)

2= 7 PS + 7 BFBOTB

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