COMP 12-17-2018

December 16, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

INV: Metcon (Time)

Event 1

Elite & RX Division

For time:

100 Burpees Over the Concept 2 Erg

2000 Meter Row

4-Mile Assault Bike

Time Cap: 59 Minutes
When the running clock reaches 75 minutes…

INV: Metcon (Weight)

Event 2

Elite & RX Division

For max load, in 3 minutes:

5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
When the running clock hits 80:00…

INV: Metcon (AMRAP – Rounds and Reps)

Event 3

Complete as many rounds and reps as possible in 9 minutes of:

12 Overhead Squats

30 Double-Unders

Elite Division: 115/75 lbs

RX Division: 95/65 lbs

ACS: Metcon (Time)

TRACK A:

6 sets:

10 Double KB Hang C+J (53/35)

50Ft Obstacle HSW

4 Muscle Ups

TRACK B:

6 sets:

10 Double KB Hang C+J (53/35)

50Ft OH KB Carry

10 C2B

Metcon (Weight)

5 Sets

Unbroken Complex:

3 Power Snatch

2 Hang Squat Snatch

1 Snatch

2 OHS

1:00 Rest between sets

at 75% 1RM snatch + 10lbs

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