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Friday, April 26, 2019

26
Apr

Friday, April 26, 2019

CrossFit Surge – CROSSFIT

Strength

4 Sets: (Every 2 Minutes)

3 Position Front Banded Snatch Grip Deadlift x 3 + 2 Snatch Pulls

3 Position Power Snatch (Top to Bottom)

Metcon (Time)

For Time:

25-20-15-10-5 DB Snatch

50-40-30-20-10 Anchored Sit Ups

Competition

Strength

A) 4 Sets: (Every 2 Minutes)

Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)

B) 4 Sets: (Every 2 Minutes)

Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)

C) 3 Sets:

DB Bulgarian Split Squat @3111 x 5-7

Groin plank x 20-30 seconds

Reverse Hypers x 8-12

Metcon (Time)

For Time:

25-20-15-10-5 Alternating DB Snatch 50/35

50-40-30-20-10 GHD Sit Ups

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