Friday, December 20, 2019
CrossFit Surge – CROSSFIT
Strength
3 Sets
1 1/4 Back Squat @2111 x 3
Barbell Hip Thrusts x 12
1/2 Kneeling Up Downs x 5-6
Rest 2 Minutes
Metcon (Time)
4 Rds For Time
24 Double Unders
6 Deadlift 275/185
24 Double Unders
2 Rope Climb
Competition
Strength
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Tall Snatch
Snatch from below knee
A) 4 Sets:
Banded Deficit Speed Deadlift @ 45% x 3
B) 4 Sets:
Deadlift x 2 @ 80-85%
C) 3 Sets:
Back Squat x 3 @ 80%
Dual Front Rack KB 1 1/4 Squat x 6 @30×0
Metcon (Time)
4 Rds For Time:
50 Double Unders
10 Overhead Squat 135/95
50 Double Unders
Rope Climbs 4-3-2-1