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Friday, January 18, 2019

18
Jan

Friday, January 18, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

3 RM Deadlift

In 7 Sets or Less Build to today’s 3 RM: (Every 2:30)

Deadlift x 3

1RM Shoulder Press

In 7 Sets or Less Build to today’s 1RM: (Every 2:30)

Shoulder Press x 1

Metcon (AMRAP – Reps)

AMRAP in 5 Minutes

Burpee Box Jump Overs 24/20

If you’re are unable to perform the jumping portion to at least a 12″ box (ie step ups) perform burpee to 6″ touch overhead

Competition

Hang Power Snatch/Hang Power Clean

A) 4 Sets: (Every 90 Seconds)

Hang Power Snatch x 5 @ 65-73%

B) 4 Sets: (Every 90 Seconds)

Hang Power Clean X 5 @ 65-73%

C) 3 Sets:

Based off of Snatch or Clean Selection from last couple weeks perform either:

Clean Pulls x 5 @ 75-85%

or

Snatch Pulls x 5 @ 75-85%

OHS/RDL/Anderson Squat

D) 3 Sets:

4 Behind the Neck Snatch Grip Push Press + 4 Overhead Squat

E) 4 Sets:

Deficit Barbell RDL x 3 @ 75-80% of Back Squat

Anderson Front Squat x 5 (Building)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

50ft Single Arm DB Overhead Walking Lunge RT 50/35

8 Toe to Bar

4 Bar Muscle Up

50ft Single Arm DB Overhead Walking Lunge LT 50/35

12 Chest to Bar Pull Ups

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