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Friday, March 29, 2019

29
Mar

Friday, March 29, 2019

CrossFit Surge – CROSSFIT


Essentials/Performance

Metcon (Time)

“Champion”

2 Rds For Time:

25 Handstand Push Ups/Hand Release Push Ups

20 Deadlift 135/95

15 Overhead Squats 135/95/Front Squats

10 Burpee Box Jump Overs

800m Run

Competition

Strength

A) 4 Sets:

Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)

B) 4 Sets:

Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)

C) 4 Sets:

1 1/4 Back Squat @2011 x 3 @ 40-55%

Reverse Hypers x 12-15

Metcon (Time)

“Champion”

2 Rds For Time:

25 Handstand Push Ups

20 Deadlift 135/95

15 Overhead Squats 135/95

10 Burpee Box Jump Overs

800m Run

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