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)