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Friday, April 5, 2019

5
Apr

Friday, April 5, 2019

CrossFit Surge – CROSSFIT

Strength

4 Sets:

3 Position Front Banded Snatch Grip Deadlift + 3 Snatch Pulls

3 Position Power Snatch (Top to Bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

12 Wall Balls

3 Power Snatch 155/105

Competition

Strength

A) 6 Sets (every 90 seconds)

Banded Box Back Squat x 4 @ 60-65%

B) 4 Sets: (build to 6-7 rpe)

Power Clean + Front Squat + Hang Clean (squat, just below knee) + Push Jerk + clean + jerk

C) 3-4 sets

3 position Power Snatch (build to weight for wod)

D) 10 Rds For Time

12 Wall Ball to 11’ Target

3 Power Snatch @65-75% (Don’t go over 185/125)

E) 3 Sets

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