21
Dec
Friday, December 21, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Pause deadlift /Single Arm DB Shoulder Press
4 Sets:
Pause Deadlift x 4 (Pause at knee for 2 seconds)
Single Arm DB Shoulder Press x 5-7 each
Metcon (Time)
For Time:
800m Run
40 Back Squat 225/155
800m Run
Competition
Snatch
A) 2 Sets:
Hang Snatch (Above Knee) x 2
Set 1 = 60%
Set 2 = 65%
B) 2 Sets:
Hang Snatch (Below Knee) x 2
Set 3 = 70%
Set 4 = 75%
C) 2 Sets:
Snatch x 2
Set 5 = 80%
Set 6 = 85%
If you hit 85%, take 3 more sets work up to heavy single for today. If you miss 85% drop to 80% and perform 3×2
Clean & Jerk Complex
6 Sets:
1 Power Clean + Clean (squat) + 2 Jerks (work up to a heavy complex)
Deadlift
3-4×4 (RPE 7-8)
Metcon (Time)
For Time:
800m Run
40 Front Squat 225/155 (from the floor)
800m Run