COMP Class 11-20-2018

November 19, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (Weight)

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

Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Metcon (AMRAP – Rounds)

TRACK A:

EMOM 10:00

2 PC + 4 Muscle Up + 2 Ring Dips

3. TRACK B:

EMOM 10:00

2 PC + 6 ring transitions

or 2PC + 6 jumping ring muscle ups
Power clean weight starting at 75%, increasing 3-5% each week.

Metcon (4 Rounds for reps)

Four sets of:

Bench Press x Max Reps @ 70% of 1-RM

Immediately followed by…

20/15 Calorie Assault Bike Sprint

Rest 3 minutes
*Bench press sets should be until failure, make sure you have a spotter.

*Assault Bike sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.

Metcon (Time)

ENDURANCE WOD

Metcon (No Measure)

4 sets:

:30 Hollow/Arch on rings

:30 Wall facing HS hold

:30 Hips to Rings

:30 Pistols
*:30 rest between movements

Metcon (No Measure)

Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Supine Ring Row x 10-12 reps @ 2111

(get as horizontal as possible and stick strictly to the tempo)

Rest as needed

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