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Friday, May 17, 2019

17
May

Friday, May 17, 2019

CrossFit Surge – CROSSFIT

Strength

Sweat

3 Sets: (Every 2:30)

Tempo Overhead Squat (Use PVC is need be) @ 3111 x 6

Hip Extension @ 2121 x 8-12

Back Flush on wall band pull a parts x 15-20

Essentials/Performance

5 Sets:

3 Position Pause Snatch Deadlift + High Hang Power Snatch + 2 Power Snatch + 3 Overhead Squats

Metcon (Time)

Sweat:

AMRAP in 12 Minutes

4 Pull Ups

8 Push Ups

12 Split Squat Switch (6/6)

16 Alternating Single Leg V-Up (8/8)

Essentials/Performance

6 Rds For Time:

*Pull Up Variation of your choice

6 Handstand Push Ups/Deficit Push Ups

12 Overhead Squats 115/75

Pull Up Variation

3-8 Strict Pull Ups

8-12 Kipping Pull Ups

3-5 Bar Muscle Ups

Competition

Strength

Depending on Personal Need Choose 1:

Option A:

A) 6 Sets:

3 Position Clean (Top to Bottom) @ 60-70%

B) 4 Sets:

Clean Pulls x 5-5-2-2 (1st 2 sets @ 80-89%, 2nd 2 sets @ 90-100%)

C) 3 Sets:

Deadlift x 3 @60-70%

Option B:

A) 6 Sets:

Snatch (may choose to use blocks) x 3 @ 60-70%

B) 4 Sets:

Snatch Pulls x 5-5-2-2 (1st 2 sets @ 80-89%, 2nd 2 sets @ 90-100%)

C) 3 Sets:

Deadlift x 3 @60-70%

D) 1 Set: (After WOD)

50 Hip Extensions @ 1111

50 Reverse Hypers

Metcon (Time)

6 Rds For Time:

6 Bar Muscle Up

6 Strict Deficit Handstand Push Ups 4/2″

12 Single Arm Overhead Squat (6/6) 70/55

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