COMP 12-4-2018

December 3, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

INVIC: Metcon (3 Rounds for weight)

Every 2 minutes, for 4 minutes (2 sets):

High Hang Snatch + Snatch Balance @ 55-60%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):

High Hang Snatch + Hang Snatch + Overhead Squat @ 60-65%

Followed by….

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Overhead Squat @ 65-75%

INVIC: Squat Snatch

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

*Set 1 = 2 reps @ 70%

*Set 2 = 1 rep @ 75%

*Set 3 = 1 rep @ 80%

*Set 4 = 1 rep @ 85%

*Set 5 = 1 rep @ 88%

*Set 6 = 1 rep @ 91%

*Set 7 = 1 rep @ 94%

*Set 8 = 1 rep @ 97%

*Set 9 = 1 rep @ 99% or more

*Set 10 = 1 rep @ 101% or more

INVIC: Metcon (4 Rounds for reps)

Four sets for max reps of:

30 seconds of Rowing (for Meters)

Rest 15 seconds

30 seconds of Ground to Overhead (115/75 lbs)

Rest 15 seconds

30 seconds of Double-Unders

Rest 90 seconds
Compare results to October 23, 2018.

Metcon (Weight)

Three sets of:

Stiff Leg Deadlift x 8 reps

Rest 90 seconds

Supine Ring Row x 8 reps @ 2111

(feet as horizontal as possible)

Rest 90 seconds

Weighted Hip Extension x 8 reps @ 2011

Rest 90 seconds

Weighted Supinated-Grip Pull-Up x 4 reps @ 3111

Rest 90 seconds

Metcon (Weight)

Clean + Jerk Complex

Every 1:30 for 5 sets

Unbroken complex:

3 clean grip deadlift

2 power cleans

1 clean and jerk

Starting @ 70% of 1RM c+j

Metcon (AMRAP – Rounds)

TRACK A:

EMOM 12:00:

1= 7 C2B + 7 Thrusters (135/95)

2= 7 Power Snatch + 7 BFBOTB

Increase 2 reps each movement every week.

TRACK B:

EMOM 12:00:

1= 5 Pullups + 5 Thrusters (115/75)

2= 5 PS + 5 BFBOTB

Increase 2 reps each movement every week.

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