COMP 12-12-2018

December 11, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

INV: Metcon (Weight)

Four sets of:

Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM

Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

Metcon (Weight)

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

Bench Press x 2 reps @ 80-85% of 1-RM

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Metcon (4 Rounds for calories)

Against a 2-minute running clock:

15 Thrusters (95/65 lbs)

12 Bar-Facing Burpees

Max Calorie Assault Bike in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.

When the running clock reaches 20:00…

Metcon (Time)

For time:

30 D-Ball or Sandbag Over Shoulder (150/100 lbs)

ACS: Metcon (5 Rounds for reps)

5 sets:

1:00 AMRAP

8 DB Box Step Overs (55/35)

ME Devil’s Press

1:00 Rest

1:00 AMRAP

8 DB Thrusters

ME Wallballs (30/20)

1:00 Rest

ACS: Metcon (Time)

TRACK A:

3RFT

10 Deficit SHSPU (4″/2″)

10 DB Snatch (70/50)

10 DB OHS

100 Double unders

TRACK B:

3RFT

10 SHSPU

10 DB Snatch (55/35)

10 DB OHS

75 Double unders

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