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)