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Friday, January 15, 2021

15
Jan

Friday, January 15, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Bent Over YTW x 8 each

Banded Lateral Step Overs x 30 Seconds

Seated Elbow on Knee DB External Rotation x 8 each

Wall Sit w/Medball Squeeze between knees x 20-40 Seconds

B) 4 Sets:

Deadlift x 9-7-5-3

Push Press x 5-4-3-3 (Build each set)

C) AMRAP in 15 Minutes

50 Wall Ball

40 Toe to Bar/Ring/Sit Up

30 Burpee Box Get Over 24/20 (Step or Jump)

20/15 Calorie Row or 30/22 Calorie Bike

Competition

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Bent Over YTW x 8 each

Banded Lateral Step Overs x 30 Seconds

Seated Elbow on Knee DB External Rotation x 8 each

Wall Sit w/Medball Squeeze between knees x 20-40 Seconds

A) 4 Sets: (Every 90 Seconds)

Tall Power Cleans x 3

Set 1 = 1/4 Squat Receiving Position

Set 2 = 1/2 Squat Receiving Position

Set 3 = 3/4 Squat Receiving Position

Set 4 = full squat Receiving Position

B) 4 Sets: (Every 90 Seconds)

3 Position Hang Clean + 1 Jerk (High Hang, Just Below Knee, 1″ off ground)

Sets 1-2 = 73%

Sets 3-4 = 78%

C) 4 Sets: (Every 2 Minutes)

1 Push Jerk + 2 Jerk

*Build each set. If you perform Power Jerk, perform 3 Power Jerks.

D) 3 Sets:

Clean Grip Deadlift x 3 @ 95% of Clean

E) AMRAP in 15 Minutes

50 Wall Ball

40 Toe to Bar

30 Burpee Box Get Over 24/20 (Step or Jump)

20/15 Calorie Row or 30/22 Calorie Bike

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