Friday, April 10, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes
3-6-9-12-15-18-21-24
Thrusters
Reverse Sit Ups (If you have access to pull up bar perform toe to bar)https://www.youtube.com/watch?v=-JTd-mYNQl4
3 Sets:
45 Seconds Wt. Wall Sit
10 Sumo Deadlifts
30 Seconds Wt. Wall Sit
Hip Thrusts x 1 Minute
Barbell Strength
A) 6 Sets:
Clean
Sets 1-3 = 1 Segmented Power Clean (pause at knee) + 1 Segmented Clean (pause at knee + 1 Clean @65-75%
Sets 4-6 = 3 Clean @75-85%
B) 5 Sets:
Back Squat x 4 (Build to Heavy 4)
C) 2 Sets:
Back Squat x 4 @ -10% of B
D) 3 Sets:
45 Seconds Wt. Wall Sit
10 Sumo Deadlifts
30 Seconds Wt. Wall Sit
Hip Thrusts x 1 Minute
E) 1 Set:
75 Reverse Knee to Elbow (https://www.youtube.com/watch?v=-JTd-mYNQl4)
*EMOM Perform 12 Plank Pass Throughs (6/6)
Strength
A) 6 Sets:
Clean
Sets 1-3 = 1 Segmented Power Clean (pause at knee) + 1 Segmented Clean (pause at knee + 1 Clean @65-75%
Sets 4-6 = 3 Clean @75-85%
B) 6 Sets:
Snatch x 1 (Build to heavy single)
C) 6 Sets: (EMOM)
Back Squat x 3 @70-80%
D) 3 Sets:
Wall Sit x 60 Seconds
Sumo Stance RDL x 10
Wall Sit x 45 Seconds
Barbell Hip Thrusts x 1 Minute
Metcon (Time)
For Time:
12-9-6-9-12
Thruster
Toe to Bar