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Friday, May 21, 2021

21
May

Friday, May 21, 2021

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

10 Wall Balls for Height

Supine Ring Scapular Rows x 5

Supine Ring Row x 5 @2111

10 Single Arm Hand to Hand Russian KB Swings

5 Medball Overhead Slam to Medball Vertical Toss

B) 4 Sets:

Barbell or DB Thrusters x 6-5-4-3 (Building, focus on technique and speed)

Arch/Hollow Swings x 5 each

Band Pull a Parts x 15

C) 2 Sets:

750m Row

30 Thrusters 65/45

20 Pull Ups

Rest 4 Minutes

Competition

Metcon (2 Rounds for time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

10 Wall Balls for Height

10 Single Arm KB Snatch (5/5)

5 Medball Overhead Slam to Medball Vertical Toss

Lower Body Muscular Endurance

B) 5 Sets: (Every 90 Seconds)

Power Snatch + Snatch from Blocks

Set 1 = @ 55-58%

Set 2 = @ 60-63%

Set 3 = @ 65-68%

Set 4 = @ 70-73%

Set 5 = @ 75-78%

C) 4 Sets: (Every 2 Minutes)

Clean High Pull + Clean off Blocks @ 73-85%

D) 2 Sets:

750m Row

35 Thrusters 65/45

25 Pull Ups

Rest 4 Minutes

E) 3 Sets: (Every 3 Minutes)

Back Squat x 10 @ 50-55%

Rest 15 Seconds

20 Jump Squat AFAP

Rest 15 Seconds

15-20 GHD Sit Ups

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