24
Aug
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