Friday Comp

CrossFit Harrisburg – Competition Class

Squat Snatch

Take 15 minutes to build to a heavy Snatch

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Front Squat

Front Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

Followed by…

Every three minutes, for 15 minutes (5 sets):

Front Squat x 3 reps @ 90% (no tempo prescription here)

Metcon (Time)

For time:

60 Wall Ball Shots (20/14 lbs to 10′)

30 Chest-to-Bar Pull-Ups

40 Wall Ball Shots

20 Chest-to-Bar Pull-Ups

20 Wall Ball Shots

10 Chest-to-Bar Pull-Ups

Metcon (No Measure)

One set of:

Tuck Rocks x 100 reps

https://youtu.be/WX-74MQkolM

Followed by…

One set of:

Hollow Body Bounces x 100 reps

https://youtu.be/viSkNqKBjLU