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