Friday, February 1, 2019
CrossFit Surge – CROSSFIT
Essentials/Performance
Squats
4 Sets: (Every 3:30)
Tempo Back Squat @30×1 x 4 @77-85% of 3 RM
Rest 20 Seconds
Goblet Squat @11×1 x 18 (AHAP)
Metcon (Time)
21-15-9 For Time:
Deadlift 225/155
Pull Ups
*400m Run between each round
Competition
Strength
Choose Option Based on your needs:
Option 1:
A) 4 Sets:
Snatch x 5 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)
B) 5 Sets:
3 Clean Grip High Pulls + 1 Hang Power Clean (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)
C) 4 Sets:
Clean Grip or Snatch Grip Panda Pulls x 6 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)
Option 2:
A) 4 Sets:
Clean x 5 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)
B) 5 Sets:
3 Snatch Grip High Pulls + 1 Hang Power Snatch (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)
C) 4 Sets:
Clean Grip or Snatch Grip Panda Pulls x 6 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)
Metcon (4 Rounds for reps)
A) Minutes 0-3
Max Calorie Row
B) Minutes 3-6
Max Ring
C) Minutes 6-9
Max Handstand Push Ups
D) Minutes 9-12
Max Rep Back Squat 275/185