Friday, February 15, 2019
CrossFit Surge – CROSSFIT
Essentials (Sweat)
Lower
3 Sets (Every 3 Minutes)
Wt Hip Extensions x 8-10
1 1/4 Goblet Squat x 10
Metcon (Time)
3 Rds For Time:
7 Pull Ups (Jumping Pull Ups)
10 Lunges 6/6
10 DB Clean & Jerk (14 KB Swings)
10 Lunges 6/6
Accumulate 2 minutes Double Platte Pinch
Performance
Squat
3 Sets: (Every 3:30 Minutes)
Tempo Double KB/DB Front Squat @41×1 x 5 (AHAP)
Rest 20 Seconds
Back Squat x 10 @ 65-75% of 3 rm
Metcon (Time)
3 Rds For Time:
6 Bar Muscle Ups
12 DB Lunges 6/6
12 DB Clean & Jerk
12 DB Lunges 6/6
Then accumulate 2 minutes
Plate Pinch in each hand
Competition
Metcon (Time)
4 Rds For Time:
7 Bar Muscle Ups
14 DB Lunges 7/7
14 DB Clean & Jerk 50/35
14 DB Lunges 7/7
Then accumulate 2 minutes Double Plate Pinch (AHAP)
Strength
A) 5 Sets (Every 90 Seconds)
Snatch (hit a heavy single in 5 Sets)
B) 5 Sets (Every 90 Seconds)
Clean (hit a heavy single in 5 Sets)
C) 3 Sets
Your choice
Snatch Grip or Clean Grip Hang Panda Pulls x 3
D) 5 Sets
Back Squat x 1 (buildto heavy single)