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Friday, June 22, 2018

22
Jun

Friday, June 22, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Front Rack Step Back Lunge

10 Sets: (Every Minute on the Minute)

Front Rack Step Back Lunge x 2 each (Build to heavy 2)

Barbell Hip Thrusts/Banded Walk

3 Sets:

Barbell Hip Thrust x 6-8

Banded Lateral Walk x 10 each (Every 5 Steps Perform 5 Squat Jumps)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

8 KB Sumo Deadlift High Pull

8 Russian KB Swings

8 1 1/4 Goblet Squat

*Every time you break perform 5 burpee

Competition

Snatch

Snatch

Set 1 = 2 @65%

Set 2 = 2 @ 70%

Banded Snatch Pull @ 80%

Set 3 = 2 @ 75%

Banded Snatch Pull @ 85%

Set 4 = 2 @ 80%

Banded Snatch Pull @ 90%

Set 5 = 2 @ 85%

Banded Snatch Pull @ 95%

Set 6 = 2 @ 87%

Clean & Jerk

Clean & Jerk

Set 1 = 2 @65%

Set 2 = 2 @ 70%

Banded Clean Pull @ 80%

Set 3 = 2 @ 75%

Banded Clean Pull @ 85%

Set 4 = 2 @ 80%

Banded Clean Pull @ 90%

Set 5 = 2 @ 85%

Banded Clean Pull @ 95%

Set 6 = 2 @ 87%

: Tempo Back Squat

5×6 @ 3000 (RPE 6-7)

Deadlift

5×6 (RPE 7-8)

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