09 Feb Competition

CrossFit Metric – Competition

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A: Metcon (Weight)

Every 2:30 for 15 minutes (6 sets) Squat Clean + Push Jerk, 1.1, rest 5-7 seconds between 2 singles
-recommended percentages:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Set 6: 85%

-record heaviest successful lift

B: Gymnastics EMOM 15 (5 rounds)

M1: 3-8 Ring M.U.s or Bar M.U.’s

M2: 10-12 Pistol Squats

M3: 25 ft Handstand Walk
– substitute HSW for parnter assisted HS Walks or wall assisted HS Holds with shoulder taps.

C: Metcon (3 Rounds for reps)

AMRAP 4:

10 DB Thrusters, 50/35

8 Burpee Box Jumps

rest 2 minutes, when clock hits 6 minutes:

AMRAP 4:

10 Devils Presses

8 Box Jump Overs

rest 2 minutes, when clock hits 12 minutes:

AMRAP 4:

10 Push Ups

8 DB Hang Power Cleans