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Friday, April 27, 2018

27
Apr

Friday, April 27, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

45 Seconds Jump Rope

12 Reverse V-Up

20 Alternating Inverted Toe Touch

10 Wall Ball

Essentials/Performance

A: Tempo Back Squat

5 Sets:

Tempo Back Squat @32×1 x5-5-4-4-3 (RPE 6-7)

*Strict Tempo

B: Metcon (Time)

4 Rds For Time:

400m Run

20 Tempo PVC Overhead Squat @42×1

Competition

A: Clean & Jerk Complex

5 Sets: (Every 2 Minutes)

2 Hang Clean + 2 Jerk (RPE 5-7)

1 Set:

Clean & Jerk (RPE 7-8)

B: Kang Squat/Hip Extension

3 Sets:

Kang Squat @4021 x 3-5

Wt. Hip Extension @2020 x 6-8

C: Tempo Back Squat

4 Sets:

Back Squat @30×0 x 2 (RPE 7-8, NOT MAX EFFORT)

D: Tempo Snatch Grip Deadlift

4 Sets:

Tempo Snatch Grip Deadlift @4000 x 3 (RPE 7-8)

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