comp

April 30th same sex partner comp. This is for all levels. Find a partner and sign up here

A. Hang Clean + Clean – 1+1@65%, 70%, 75%, 80%, 85%
B1. Back Squat – If you did this last week and you completed all the reps in one set, add 5-10#. If you took multiple sets to complete it try to complete it this week in less sets. If the weight was too heavy and you had to lower it try to complete what you did last week in less sets.
B2. Back Rack Step-Up – 4 sets of 6-8 each leg.  If you completed all the prescribed sets at the prescribed weight then add 5#. Take your max weight you did on your weaker leg and figure out your predicted 1RM. Then take 80-85% of that weight and do 4 Sets of 6-8 reps on each leg. Rest :30 sec between legs, rest :60 sec between sets.
C. WOD
AMRAP 12
Run 200
10 Power Cleans
50 Dubs, :30 sec accumulated dubs or 50 singles

Alpha – PC@115/80
Bravo – PC@95/65
Charlie – PC@75/55
Delta – PC@65/45 or KBS if you are new to crossfit