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Friday, December 4, 2020

4
Dec

Friday, December 4, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Hold x 30 Seconds

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Wide Grip Strict Pull Ups x 6-8

Minute 3 – 6-8 Single DB Overhead Reverse Lunges x 6-8 each arm

B) Snatch Warm Up

C) 5 Sets:

3 Position Power Snatch (High Hang, Above the Knee, Floor)

D) 5 Rds For Time:

15 Toe to Bar

10 Deadlift 115/75

5 Power Snatch

20 Wall Balls

Competition

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Hold x 30 Seconds

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Wide Grip Strict Pull Ups x 6-8

Minute 3 – 6-8 Single DB Overhead Reverse Lunges x 6-8 each arm

Into:

3 Sets:

60 Seconds Goblet Squat Hold

5 High Box Jumps with step down

15 Second Bike Sprint

B) 5 Sets: (Every 2 Minutes)

Power Snatch x 1 (Build to RPE 7-8)

Into:

8 Sets: (Every 45 Seconds)

Power Snatch x 1 @ weight achieved in first part

C) 5 Sets:

2 Front Squat + 2 Jerk

Sets 1-3 = 1 @ 70% of 1RM Clean & Jerk

Sets 4-5 = 1 @ 75% of 1RM Clean & Jerk

5 Rds For Time:

15 Toe to Bar

10 Deadlift 115/75

5 Power Snatch 115/75

30 Wall Balls

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