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