COMP 12-18-2018

December 17, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

INV: Metcon (Time)

*Events 4 and 5 will be performed against a 4:00 running clock.*

Event 4:

For time:

Assault Bike 40/25 Calories

and then immediately after,

INV: Metcon (Weight)

Establish a max effort for the following barbell complex:

Event 5:

Hang Clean + 2 Front Squats + 1 Jerk

Time Cap: 4 Minutes

INV: Metcon (Time)

*Events 6-8 will be performed against a 20:00 running clock.*

Event 6 (0:00-4:00):

For time:

15 Thrusters

30 Toes-to-Bar

15 Thrusters

Elite Division: 135/95 lbs

RX Division: 115/75 lbs

Time Cap: 4 Minutes
Rest 2 minutes until the running clock reaches 6:00, and then…

INV: Metcon (Time)

Event 7 (6:00-12:00):

For time:

20 Chest-to-Bar Pull-Ups

20 Ground to Overhead

20 Chest-to-Bar Pull-Ups

Elite Division: 185/125 lbs

RX Division: 165/105 lbs

Time Cap: 6 Minutes
Rest 2 minutes until the running clock reaches 14:00, and then…

INV: Metcon (Time)

Event 8 (14:00-20:00):

Elite Division

For time:

10 Squat Cleans (225/155 lbs)

20 Bar Muscle-Ups

Time Cap: 6 Minutes

RX Division

For time:

10 Squat Cleans (185/125 lbs)

10 Bar Muscle-Ups

Time Cap: 6 Minutes

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 (+10 this week)

ACS: Metcon (AMRAP – Rounds and Reps)

TRACK A:

AMRAP 12:00:

1= 11 C2B + 11 Thrusters (135/95)

2= 11 Power Snatch + 11 BFBOTB

TRACK B:

AMRAP 12:00:

1= 9 Pullups + 9 Thrusters (115/75)

2= 9 PS + 9 BFBOTB

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