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Friday, August 3, 2018

3
Aug

Friday, August 3, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Tempo Front Squat + 1 1/4 Front Squat

4 Sets:

2 Reps Tempo Front Squat @22×1 + 2 Reps @ no tempo

*Goal is to increase from last week

Essentials

Metcon (Time)

3 Rds For Time:

400m Run

12 Box Jump

9 Pull Ups

6 Burpee to Plate

Performance

Metcon (Time)

3 Rds For Time:

400m Run

12 Box Jump

9 Pull Ups

6 Burpee Pull Up

Competition

Snatch

Snatch

Sets 1-4 = 2 Reps @ RPE 3-7

Sets 5-7 = 1 Rep @ RPE 7-8

Set 8-9 = 1 Rep @ RPE 8-9 (NOT MAX)

Set 10 = 2 Reps @ 7-8

Clean & Jerk

Clean & Jerk

Sets 1-5 = 2 Reps @ RPE 3-7

Sets 6-8 = 1 Rep @ RPE 8-9

Set 9 = 2 Reps @ 7-8

Snatch Balance

3×3 (RPE 7-8)

Back Squat

4×4 (RPE 6-7)

Deadlift

3-4 Sets:

Deadlift x 3 (RPE 8-9)

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