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