20
Jul
Friday, July 20, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Tempo Front Squat
4 Sets:
2 Reps Tempo Front Squat @22×1 + 3 Reps @ no tempo
*Goal is to increase from last week
Metcon (Time)
9-15-21 For Time:
KB Swings 55/35
Power Clean 95/65
Box Jump
Competition
A: Snatch
Snatch
Sets 1-6 = 2 Reps @ RPE 3-7
Sets 7-8 = 1 Rep @ RPE 7-8
Set 9 = 1 Rep @ RPE 8-9 (NOT MAX)
Set 10 = 3 Reps @ 7-8
C: Tempo Front Squat
4×4 @5000 (RPE 6-7)
B: Clean & Jerk
Sets 1-6 = 2 Reps @ RPE 3-7
Sets 7-8 = 1 Rep @ RPE 7-8
Set 9 = 1 Rep @ RPE 8-9 (NOT MAX)
Set 10 = 3 Reps @ 7-8
D: Deadlift
3×4 @RPE 7-8