COMP 12-3-2018

December 2, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (Weight)

Every minute, on the minute, for 12 minutes:

Clean x 1 rep
Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

1RM Backsquat

Take 15-20 minutes to establish a new 1RM backsquat
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*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%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) of:

20 Burpees to 6″ Touch

20 Chest-to-Bar Pull-Ups

20/15 Calorie Assault Bike
Sprint through these sets with the goal of being sub-3 minutes for all 3 sets.

Compare results to October 22, 2018.

Metcon (2 Rounds for weight)

Three sets of:

Front Racked Walking Lunge x 20 steps

Rest 30 seconds

Death March x 20 steps

Rest 2-3 minutes

ACS: Metcon (Weight)

5 Sets

Unbroken Complex:

3 Power Snatch

2 Hang Squat Snatch

1 Snatch

2 OHS
1:00 Rest between sets

Starting at 75% 1RM snatch

Increase 5-10lbs every week

ACS: Metcon (No Measure)

TRACK A:

Every 1:30 for 6 sets:

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

50Ft Obstacle HSW

2 Muscle Ups

TRACK B:

Every 1:30 for 6 sets:

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

50Ft OH KB Carry

6 C2B
A= Increase 1 Muscle Up every week.

B= Increase 2 C2B every week

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