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Friday, January

11
Jan

Friday, January

CrossFit Surge – CROSSFIT

Essentials/Performance Metcon

Metcon (Weight)

EMOM x 12 Sets: (24 Total Minutes)

Sets 1-4

Odd Minutes = 3 Position Power Snatch + Overhead Squats

Even Minutes = 5-12 Alternating Minutes Pull Ups/Toe to Bar

Immediately into:

Sets 5-8

Odd Minutes = 2 Position Power Snatch (Just below Knee, Floor) + 3 Overhead Squats

Even Minutes = 5-12 Alternating Minutes Pull Ups/Toe to Bar

Immediately into:

Sets 9-12

Odd Minutes = 2 Snatch (Squat)

Even Minutes = 5-12 Alternating Minutes Pull Ups/Toe to Bar

Competition

Metcon (Time)

For Time:

10 Squat Snatch 185/125

32 Chest to Bar Pull Ups

12 Squat Snatch 165/115

24 Chest to Bar Pull Ups

14 Squat Snatch 135/95

18 Chest to Bar Pull Ups

16 Squat Snatch 115/75

10 Chest to Bar Pull Ups

18 Squat Snatch 95/65

Clean/Snatch

A) 3 Sets:

3 Position Power Clean @50-55%

Based off of last weeks choice of Snatch or Clean & Jerk

Clean Accessory Option

B) 4×5 Anderson Front Squats (Concentric Only) @55-65%

C) 3×5 Clean Grip Deadlift to Moderate Weight

D) 3×5 GH Raise

Snatch Accessory Option

B) 4 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (RPE 5-6)

C) 4×5 Snatch Grip Deadlift x 5 to Moderate Weight

D) 3×5 GH Raise

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