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Friday, May 11, 2018

11
May

Friday, May 11, 2018

CrossFit Surge – CROSSFIT

Warm-up

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Essentials/Performance

Tempo Back Squat

5 Sets:

Tempo Back Squat @32×1 x 3-3-3-2-2 (RPE 7-8)

*Strict Tempo

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes:

50 Alternating DB Snatch 50/35

40 Burpee

30 Toe to Bar

20 DB Thruster

Competition

Snatch

6×3 (Work Up to RPE 6-7)

*Focus on solid technique with good technique. Goal is consistency as we get back into lifting

Clean & Jerk

6×3 (Work Up to RPE 6-7)

*Focus on solid technique with good technique. Goal is consistency as we get back into lifting

Kang Squat/wt. Hip Extension

3 Sets:

Kang Squat @2111 x 3

Wt. Hip Extension @ 3021 x 6

Back Squat

4×3 @ 20×1 (RPE 7-8)

Deadlift/Overhead Reverse Lunge

2 Sets:

Deadlift x 8 (RPE 6-7)

Single Arm Banded Internal Distraction Overhead Step Back Lunge x 5-7 each

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