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Friday, January 25, 2019

25
Jan

Friday, January 25, 2019

CrossFit Surge – CROSSFIT

Squats

4 Sets: (Every 3:30)

Tempo Back Squat @30×1 x 5 @75-80% of 3 RM

Rest 20 Seconds

Goblet Squat @11×1 x 15 (AHAP)

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

20 Walking Lunges 10/10

15 Straight Legged Toe Touch Sit Ups

15 Wall Balls

15-20 Seconds each Star Side Plank Hold or Kneeling Clamshell Side Plank Hold

Power Clean/Snatch

A) 4 Sets: (Every 90 Seconds)

3 Position Power Clean @ 75-80%

B) 4 Sets: (Every 90 Seconds)

3 Position Snatch (Full) @75-80%

Sotts Press/Front Squat

C) 2 Sets:

Behind the Neck Sotts Press x 8

D) 4 Sets:

5 Seconds Eccentric Jefferson Front Squat x 4,4,3,3 (5 seconds eccentric to rack rest 5 seconds set up and stand)

Metcon (Time)

2 Rds For Time:

30 GHD Sit Ups

15 Thrusters 155/105

30 Toe To Bar

15 DB Thrusters 50/35

Metcon (3 Rounds for reps)

3 Sets:

Max Rep Kipping Pull Ups (No Butterfly)

Rest 45 Seconds

Max Rep Ring Muscle Ups

Rest 4 Minutes

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