SCC – CrossFit

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Challenge

Metcon (Time)

3 Rounds

28 Sit-ups

28 Push-ups

CHALLENGE B

Metcon (Time)

3 Rounds

14 Sit-ups

14 Push-ups

Metcon

Metcon (Time)

“Happy Birthday Steven Auten!”

With a Running Clock…

0-8:00min

Clean and Jerk Ladder

5 @ 95/65

4 @ 135/75

3 @ 185/95

2 @ 205/115

1 @ 225/135

*With remainder of 8:00, establish 1RM Clean and Jerk.

8:00-13:00min

Rest

13:00-20:00min

For Time:

6-4-2

Ring MU

Power Snatch @ 135/95

Deadlift @ 315/225

HSPU

20:00-25:00min

Rest

25:00-

Fran 21,15,9

Thrusters 95/65lb

pull ups

*Score is final time after all 3 workouts. Comment weight and split times.

METCON B

Metcon (Time)

“Happy Birthday Steven Auten!”

With a Running Clock…

0-8:00

Clean and Jerk Ladder

5 @ 75/65

4 @ 95/85

3 @ 125/95

2 @ 155/105

1 @ 185/125

*With remainder of 8:00, establish 1RM Clean and Jerk.

8:00-13:00

Rest

13:00-20:00

For Time:

6-4-2

Ring Dips

Power Snatch @ 115/75

Deadlift @ 185/125

HSPU or Holds (10 sec 1 rep)

20:00-25:00

Rest

25:00-

Little Fran

21,15,9

Thrusters 75/55lb

Jumping Pull-ups

*Scale weight if needed. Score is final time after all 3 workouts. Comment weight and split times.