New Ulm CrossFit – Comp Train
Metcon (Weight)
Box Squat (On the 0:00)
On the Minute x 7:
2 Box Squats
Start around 55% of your 1RM Back Squat and Build over the 7 rounds
Weightlifting
Metcon (Weight)
Clean Complex (On the 10:00)
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
The following percentages are based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Metcon
CompTrain Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
Cool Down
Metcon (No Measure)
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24″/20″)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2 Minutes Between