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