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Friday, February 16, 2018

16
Feb

Friday, February 16, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Up x 15-20

Tempo Side Lying DB Lateral Raises @2111 x 10

Banded Lateral Side to Side Shuffle x 30 Seconds

High Wall Ball x 10

Essentials

Front Squat/Back Squat

3 Sets: (Every 2 Minutes)

Front Squat x 2-4

Then

3 Sets: (Every 2 Minutes)

Back Squat x 2-4

Performance

Front Squat/Back Squat

4 Sets:(Every 2:30)

2/4 Front Squat/Back Squat @ 95% of 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

15 Sumo Deadlift High Pulls 75/55

12 Box Jump Overs/Step Ups

9 Chest to bar Pull Ups/Pull Ups

Competition

A: Clean & Jerk

6 Sets: (EMOM)

Sets 1-4 = 3 Reps @ 50%

Sets 5-6 = 1 Rep @60%

B: Snatch

6 Sets: (EMOM)

Sets 1-4 = 3 Reps @50%

Sets 5-6 = 1 Rep @60%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

18 Sumo Deadlift High Pull 95/65

15 Box Jump Overs

12 Chest to Bar Pull Ups

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