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Friday, February 21, 2020

21
Feb

Friday, February 21, 2020

CrossFit Surge – CROSSFIT

Strength

3 Sets:

Front Foot Elevated DB Split Squat w/3 Seconds decent x 6 each

Hip Extension x 8-12 (If you can perform with weight do so)

Side Plank Hold x 15-20 Seconds

Russian Twist x 20 (10 each)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes

8 Single Arm DB Push Press RT

8 Pull Ups (Perform C2B if you have them)

8 Single Arm DB Push Press LT

8 Toe to Bar

16 Wall Ball

Competition

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 3 Sets:

4 Block Power Snatch + 4 Overhead Squat + 4 Behind the Neck Push Press @ 45-50% of BW

B) 3 Sets:

4 Power Clean + 4 Jerk + 4 Thruster + 4 Back Squat @ 55-60% of BW

C) 2 Sets:

Reverse Hyper x 12-15

Cossask Squat x 6-8 each

Single Leg Wall Sit x 25-45 Seconds

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Minutes:

9 Deadlift 245/165

8 Ring Muscle Up

9 Double KB Squat Clean

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