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