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Friday, February 9, 2018

9
Feb

Friday, February 9, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Up x 15-20

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

Metcon (Time)

For Time:

15-12-9

Power Clean

Push Ups

Performance

Front Squat/Back Squat

4 Sets:(Every 2:30)

3/6 Front Squat/Back Squat @ 90% of 1RM Front Squat

Metcon (Time)

For Time:

21-15-9

Power Clean

Ring Dips

Competition

Metcon (Time)

For Time:

21 Power Clean 185/125 or @60-65%

15 Ring Dips

15 Power Clean 225/155 or @70-75%

15 Ring Dips

9 Power Clean 265/180 or @80-85%

15 Ring Dips

21 Deadlift 315/225 or 60-65%

15 Ring Dips

15 Deadlift 345/245 or 70-75%

15 Ring Dips

9 Deadlift 375/255 or 75-80%

15 Ring Dips

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