Friday, August 24, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Weight)

4 Sets: (EMOM)

Minute 1 = 8 Thrusters

Minute 2 = 6-12 Bar Facing Burpee

Minute 3 = 6 Thrusters

Minute 4 = 10-15 Box Jump Overs

Minute 5 = 4 Thrusters

Minute 6 = 10-20 yard Seal Walk

Minute 7 = 2 Thrusters

Minute 8 = 8-15 Toe to Bar

*Use same weight for all sets of Thrusters (RPE 5-6)

Competition

Snatch (Deload) EMOM

4×3 (RPE 4-5)

Clean & Jerk (Deload, EMOM)

4×3 (RPE 4-5)

Metcon (Weight)

5 Sets: (EMOM)

Minute 1 = 8 Thrusters @ 55% of 1RM

Minute 2 = 6-12 Bar Facing Burpee

Minute 3 = 6 Thrusters

Minute 4 = 15-20 Box Jump Overs 24/20

Minute 5 = 4 Thrusters

Minute 6 = 10-20 yard Handstand Walk

Minute 7 = 2 Thrusters

Minute 8 = 12-20 Toe to Bar