COMP 12-5-2018

December 4, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

INV: Split Jerk

Split Jerk

*Set 1 – 55%

*Set 2 – 65%

*Set 3 – 75%

*Set 4 – 80%

*Set 5 – 85%

*Set 6 – 90%

*Set 7 – 95%

*Set 8 – 101-105% of previous 1-RM

Rest as needed

INV: Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 8 reps @ 60%

*Sets 3-5 – 6 reps @ 75%

Rest 2-3 minutes between sets.

INV: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 16 minutes:

Odd minutes: 15-18/10-12 Calorie Row

Even Minutes: 13-15/10-12 Calorie Assault Bike

When the running clock reaches 20:00…

INV: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 6 minutes:

10 Thrusters (95/65 lbs)

10 Toes-to-Bar
Compare results to October 24, 2018.

ACS: Metcon (2 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)

A:

3RFT

10 Deficit SHSPU (4″/2″)

10 DB Snatch (70/50)

10 DB OHS

100 Double unders

B:

3RFT

10 SHSPU

10 DB Snatch (55/35)

10 DB OHS

75 Double unders

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