Friday, February 8, 2019
CrossFit Surge – CROSSFIT
Squats
3 Sets: (Every 4 Minutes)
Tempo Back Squat @30×1 x 3 @70-88% of 3 RM
Rest 20 Seconds
Goblet Squat @11×1 x 20 (AHAP)
Metcon (Time)
For Time:
50 Push Press 75/55
10 Muscle Up (Burpee Pull Up, Burpee Jumping Pull Up)
50 Medball Bear Hug Step Ups (25/25)
10 Muscle Up (Burpee Pull Up, Burpee Jumping Pull Up)
50 Wall Ball
10 Muscle Up (Burpee Pull Up, Burpee Jumping Pull Up)
Competition
Metcon (Time)
For Time
10 Ring Muscle Up
100 Push Press 75/55
10 Ring Muscle Up
100 Wall Ball
10 Ring Muscle Up
Strength
A) 4 Sets:
Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)
B) 4 Sets:
Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)
C) 4 Sets:
1 1/4 Back Squat @2011 x 3 @ 40-55%
Single Leg RDL x 6-8