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