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Friday, May 31, 2019

31
May

Friday, May 31, 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 support hold at top x 5-10 seconds

rest 5 Seconds

Bottom of dip hold x 5-10 seconds x 2

Metcon (Time)

3 Rds For Time

15 Hang Power Cleans 135/95

15 Burpee

Competition

Strength

Choose Based on Personal Need:

Snatch Option:

A) 3 Sets: (Every 90 Seconds)

Hang Muscle Snatch x 3

B) 3 Sets: (Every 90 Seconds)

Hang Power Snatch + Overhead Squat + 2 Hang Snatch

C) 3 Sets: (Every 2 Minutes)

Snatch x 3 (build to heavy tech 3, NO MISSES)

D) For Time:

10 Snatches @45-50%

8 Snatches @55-60

6 Snatches @65-70%

4 Snatches @75-80%

2 Snatches @85-90%

E) 3 Sets:

GH Raise x 5

Deficit RDL x 6 @ 50-65% of 1RM DL

E) 3 Sets:

Front Squat x 5 (Build to moderate 5)

Clean Option

A) 3 Sets: (Every 90 Seconds)

Hang Muscle Clean x 3

B) 3 Sets: (Every 90 Seconds)

Hang Power Clean + Front Squat + 2 Hang Clean

C) 3 Sets: (Every 2 Minutes)

Clean x 3 (build to heavy tech 3, NO MISSES)

D) For Time:

10 Cleans @45-50%

8 Cleans @55-60

6 Cleans @65-70%

4 Cleans @75-80%

2 Clean @85-90%

E) E) 3 Sets

GH Raise x 5

Deficit RDL x 6 @ 50-65% of 1RM DL

F) 3 Sets:

Front Squat x 5 (work up to moderately heavy 5)

Metcon (Time)

Optional Conditioning:

3 Sets: (3 Minute on/1:30 off)

30 Calorie Row

20 Burpee

Max Calorie Row in Remaining Time

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