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Friday, April 19, 2019

19
Apr

Friday, April 19, 2019

CrossFit Surge – CROSSFIT


Metcon (Time)

“1/2 Bull”

Option 1:

1 Rd For Time:

200 Double Unders

50 Overhead Squats 135/95

50 Pull Ups

1 Mile Run

Option 2

2 Rds For Time:

100 Double Unders

25 Overhead Squats 135/95

25 Pull Ups

800m Run

Strength

A) 8 Sets (every 90 seconds)

Banded Box Back Squat x 2 @ 70-75%%

B) 3 Sets:

Muscle Clean w/3 second eccentric to floor x 5

C) 5 sets

Clean Pull + Hang Power Clean + Power Clean + Front Squat + low hang clean (squat)

*build to tech sound heavy rep

E) 2 Sets

Hatfield 1 1/4 split squats x 6-8 each

Snatch Grip Deadlift x 15 @90-95% of Snatch

F) 1 Set:

50 KB Leg Extensions

50 Rower Glute Bridge Hamstring Curls

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