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