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Friday, July 13, 2018

13
Jul

Friday, July 13, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank on forearms x 45-60 seconds

Banded YTW x 8-10 each

Front Foot Elevated Split Squat

Essentials/Performance

Tempo Front Squat

4 Sets:

2 Reps Tempo Front Squat @32×1 + 3 Reps @ 11×1

Metcon (3 Rounds for time)

3 Sets Each For Time:

30/20 Calorie Row

25 Box Jump Overs 20/16

20 Thrusters 95/65

Rest 4 Minutes

Competition

Snatch

Snatch

Set 1 = 3 @60%

Set 2 = 3 @ 70%

Banded Snatch Pull @ 80%

Set 3 = 3 @ 75%

Banded Snatch Pull @ 85%

Set 4 = 3 @ 80%

Banded Snatch Pull @ 90%

Set 5 = 1 @ 85%

Banded Snatch Pull @ 95%

Set 6 = 1 @ 87-90%

Banded Snatch Pull @ 100%

Set 7 = 1 @ 90-95%

Set 8 = If 95% felt good take 1 more attempt for a max

Clean & Jerk

Clean & Jerk

Set 1 = 3 @60%

Set 2 = 3 @ 70%

Set 3 = 3 @ 75%

Banded Clean Pull @ 85%

Set 4 = 3 @ 80%

Banded Clean Pull @ 90%

Set 5 = 1 @ 85%

Banded Clean Pull @ 95%

Set 6 = 1 @ 87-90%

Banded Clean Pull @ 100%

Set 7 = 1 @ 90-95%

Set 8 = If 95% feels good go for a max for today

Front Squat

4×4 (RPE 6-7)

Deadlift

3×4 (RPE 7-8)

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