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Friday, January 10, 2020

10
Jan

Friday, January 10, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

4 Sets For Load

5 Thrusters (AHAP)

500/400m Row

Rest 2 Minutes

*Goal is to increase pace each set

Strength

3 Sets

6 Reverse Lunges Each

12 Barbell Hip Thrusts

18 Heels Elevated Goblet or Air Squat

Rest 3 minutes

*Goal to increase 5-10# from last week

Metcon (Time)

For Time

5-4-3-2-1

Deadlift 315/205

Ring Muscle Up

5-4-3-2-1

Clean & Jerk 225/155

Deficit Handstand Push Ups

5-4-3-2-1

Squat Snatch 135/95

Burpee Over Bar

Strength

Weightlifting Option, Choose based on personal need:

Snatch Option

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

Snatch High Pull + Snatch + Overhead Squat x 3+3+3 @65%, 2+2+2 @70%, 2+2+2 @75%

Rest 2 minutes

B) 3 Sets

Snatch Pulls x 5 @90%

D) 3-4 Sets:

Back Squat x 5 @ 70-75%

E) 3 Sets

Speed Anderson Front Squat 21×1 x 3 @ 55-60%

RDL x 6 @ 65-70% of Back Squat

Clean Option

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

Clean High Pull + Hang Clean + Push Jerk 3+3+3 @65%, 2+2+2 @70%, 2+2+2 @75%

B) 3 Sets

Clean Pulls x [email protected]%

D) 3-4 Sets:

Back Squat x [email protected] 70-75%

E) 3 Sets

Speed Anderson Front Squat 21×1 x 3 @ 55-60%

RDL x 6 @ 65-70% of Back Squat

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