28
Dec
Friday, December 28, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Pause Deadlift/YTW
4 Sets:
Pause Deadlift x 3 (Pause at knee for 2 seconds)
Banded TKE x 20
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes:
10 DB Power Cleans 50/35
10 DB Renegade Row (5/5)
2-4-6-8-10…etc. Back Squat 265/180
Competition
Clean & Jerk
A) 2 Sets:
Hang Clean & Jerk (Above Knee) x 2
Set 1 = 60%
Set 2 = 65%
B) 2 Sets:
Hang Clean & Jerk (Below Knee) x 2
Set 3 = 70%
Set 4 = 75%
C) 4 Sets:
Clean & Jerk
Set 5 = 2 reps @80%
Set 6 = 2 reps @85%
Sets 7-8 = 1 rep @90%
Snatch Complex
4 Sets:
1 Snatch + 1 Hang Snatch from below knee (pause for 1 second) + 2 Snatch Balances (Work up to no heavier that 90%)
Deficit Deadlift
4×3 off 1″ deficit (build to heavy 3)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes:
11 DB Power Cleans 50/35
6 Bar Muscle Up
2-4-6-8-10…etc. Front Squat @70-75% of 1rm Front Squat (Bar from floor)