Friday, June 7, 2019
CrossFit Surge – CROSSFIT
Essentials
Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 Minutes
3 Deadlift
3 Power Clean
3 Front Squats
5 Single Arm arm DB Shoulder to Overhead each
200m Run
*Add 1 rep to deadlift, Power Clean and front squat every time you successfully complete a round.
Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 Minutes
3 Deadlift
3 Power Clean
3 Front Squats
5 Single Arm arm DB Shoulder to Overhead each
200m Run
*Men start loading at 75 lbs women at 55 lbs. After every completed round men add 10-20 lbs women add 5-10 lbs. If you fail at a weight complete the round with shoulder to overhead and run. Upon returning go back to previously completed loading.
Competition
Strength
Choose Based on Personal Need:
Snatch Option:
A) 3 Sets: (Every 90 Seconds)
Hang Muscle Snatch x 3
B) 3 Sets: (Every 90 Seconds)
Hang Power Snatch + Overhead Squat + 1 Hang Snatch
C) 3 Sets: (Every 2 Minutes)
Snatch Pull + Snatch (build to heavy tech, NO MISSES)
D) For Time:
10 Snatches @50-55%
8 Snatches @60-65
6 Snatches @70-75%
4 Snatches @80-85%
2 Snatches @90-93%
E) 3 Sets:
Deficit RDL x 6 @ 50-65% of 1RM DL
GH Raise x 5
E) 3 Sets:
Front Squat x 5 (Build to moderate 5)
Clean Option
A) 3 Sets: (Every 90 Seconds)
Hang Muscle Clean x 3
B) 3 Sets: (Every 90 Seconds)
Hang Power Clean + Front Squat + 1 Hang Clean
C) 3 Sets: (Every 2 Minutes)
Clean pull + clean (build to heavy tech, NO MISSES)
D) For Time:
10 Cleans @55-60%
8 Cleans @60-65%
6 Cleans @70-75%
4 Cleans @80-85%
2 Clean @90-93%
E) 3 Sets
Deficit RDL x 6 @ 50-65% of 1RM DL
GH Raise x 5
F) 3 Sets:
Front Squat x 5 (work up to moderately heavy 5)
Metcon (No Measure)
Optional conditioning
4 sets
In 2 minutes complete:
25 yard plate push 90/50
5-10-15-20-25 yard shuttle run (perform sprinting down, back pedal back)
In remaining time standing stationary bike (high resistance)
2 minutes rest