Friday, June 14, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
EMOM x 6 sets
Minute 1 = 3 Front Squats
Minute 2 = *Pull up option
Minute 3 = 15/12 calorie row
Minute 4 = Russian KB Swings
*Pull Up Options
1) 8-12 Pull Ups
2) 1-2 Rope Climbs
3) 2-5 Muscle Ups
4) 6-8 Supine Row
Competition
Metcon (2 Rounds for time)
Choose Based on Personal Need:
Snatch Option:
For Time:
10 Snatches @50%
8 Snatches @60%
6 Snatches @70%
4 Snatches @75%
2 Snatches @80%
Rest 3-5 minutes
For Time:
5 Snatches @70%
4 Snatches @80%
3 Snatches @85%
2 Snatches @90%
1 Snatches @92-95%
B) 3 Sets:
Front Squat x 5 (Build to moderate 5)
C) 3 sets
Wt Sorenson hold (iso top hip extension) x 45-60 seconds
10 tempo hip extensions @3121
Rest 2 minute
D) 3 sets
Amarap 60 seconds
16 Toe to ring
Remaining time max wt v-ups
Rest 1 minute
Clean Option
For Time:
10 Cleans @50%
8 Cleans @60%
6 Cleans @70%
4 Cleans @75%
2 Clean @80%
Rest 10 Minutes
For Time:
5 Cleans @70%
4 Cleans @80%
3 Cleans @85%
2 Cleans @90%
1 Clean @92-95%
B) 3 Sets:
Front Squat x 5 (work up to moderately heavy 5)
C) 3 sets
Wt Sorenson hold (iso top hip extension) x 45-60 seconds
10 tempo hip extensions @3121
Rest 2 minute
D) 3 sets
Amarap 60 seconds
16 Toe to ring
Remaining time max wt v-ups
Rest 1 minute