24
May
Friday, May 24, 2019
CrossFit Surge – CROSSFIT
Strength
4 Sets: (Alternate Every 2 Minutes)
3 Position Pause Clean Deadlift + 3 Position Power Clean (Above knee, below knee, floor) + 2 Front Squats
Ring Muscle Up Transitions (kneeling/seated band)
Metcon (Time)
For Time:
13-10-7-4
*Pull Up Options
Front Squat 205/135
*Pull Up Options
Ring Muscle Up
Pull Up + Dips (Chest to Bar if have them)
Burpee Pull Up
Competition
Metcon (Time)
For Time:
13-10-7-4
Front Squat 225/155 or 60-70% of FS
Ring Muscle Up
*Bar must come from floor
Strength
A) 4 Sets:
3 Position Snatch (Top to Bottom) @ RPE 4-6
B) 4 Sets:
3 Position Clean (Top to Bottom) @ RPE 4-6
C) 3 Sets:
GH Raises x 5