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Friday, August 21, 2020

21
Aug

Friday, August 21, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

High Hang Snatch High Pull + 2 Position Hang Power Snatch (High Hang + Above the Knee) + 3 Overhead Squat

Home

DB High Pull + 2 DB Hang Snatch x 3 each

B) 3 Sets:

Bench Press

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = Max Reps @ 85%

*Perform Between Each Set:

If you performed the strict Pull Up Perform

3×6 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)

If you performed the single arm bent over row test, perform 3×10 @ 2111 @ 80% on each arm. If you had an imbalance use the lower weight performed during the test.

Home Gym:

3 Sets:

Floor Press x 8-12 @3111

Bent Over Row x 8-10 @ 2111

Supermans x 12-15

C) AMRAP in

12 KB Swing

8 DB Push Press

4 Burpee + 3 Step Lateral Shuffle Out and back (2/2)

Barbell Strength

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Tall Jerk x 5 (https://www.youtube.com/watch?v=QWCyQBN1vDM)

B) 10 Sets: (EMOM)

Snatch x 1 @75-80%

C) 10 Sets: (Every 90 Seconds)

Squat Clean Thruster x 2 @ (RPE 7-8)

D) 12 Minute:

Build to today’s 10 RM Back Squat

Rest 3 Minutes Then Perform:

1 Set:

Back Squat x 10 @ 90% of today’s 10 RM

E) 1 Set:

Hip Extension x 50 @2121

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Tall Jerk x 5 (https://www.youtube.com/watch?v=QWCyQBN1vDM)

B) 10 Sets: (EMOM)

Snatch x 1 @75-80%

C) 10 Sets: (Every 90 Seconds)

Squat Clean Thruster x 2 @ (RPE 7-8)

D) 12 Minute:

Build to today’s 10 RM Back Squat

Rest 3 Minutes Then Perform:

1 Set:

Back Squat x 10 @ 90% of today’s 10 RM

AMRAP in 6 Minutes

16 Wall Balls

4 Ring Muscle Up

Rest 4 Minutes

For Time:

5 Legless Rope Climb

25 Strict Ring Dips @ 1111

5 Legless Rope Climb

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