21
Jun
Friday, June 21, 2019
CrossFit Surge – CROSSFIT
Metcon (Weight)
EMOM x 6 sets
Minute 1 = 3 Deadlift
Minute 2 = *Overhead Pressing option
Minute 3 = 14-20 Wall Balls
Minute 4 = 30 Seconds Double Unders
*Overhead Pressing Options
1 = 3-10 Handstand Push Ups
2 = 2-4 Wall Walks
3 = 5-7 Seated DB Z-Press
Strength
A) 4 Sets: (Every 2 Minutes)
Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)
B) 4 Sets: (Every 2 Minutes)
Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)
4 Sets:
Front Squat 22×1 x 3
Metcon (Time)
For Time:
45 Deadlift 255/175
25 Strict Handstand Push Ups
25 Kipping Handstand Push Ups
150 ft. Handstand Walk (25×6)
30 Deadlift 275/185