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)