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Friday, February 28, 2020

28
Feb

Friday, February 28, 2020

CrossFit Surge – CROSSFIT


Julie

Essentials

Metcon (Time)

For Time:

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

20 Burpees

Performance

Metcon (Time)

“Julie”

For Time: (12 Minute Cap)

20 Thrusters 95/65

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

*Every minute on the minute perform 4 burpee

Competition

Metcon (Time)

“Julie”

For Time: (10 Minute Cap)

20 Thrusters 115/75

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

*Every minute on the minute perform 4 burpee

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) 2 Sets: (Every 90 Seconds)

3 Position Power Clean + Front Squat (RPE 6-7)

B) 5 Sets: (Every 90 Seconds)

Clean x 3-3-2-2-1 @ RPE 7-8

C) 2 Sets: (Every 90 Seconds)

3 Position Power Snatch + Overhead Squat (RPE 6-7)

D) 5 Sets: (Every 90 Seconds)

Snatch x 3-3-2-2-1 (RPE 7-8)

E) 3 Sets:

Front Rack Bulgarian Split Squat x 4 each

Wt. Wall Sit X 45-60 Seconds

Safety bar Good mornings x 8

Rest 2 Minutes

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