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Friday, May 4, 2018

4
May

Friday, May 4, 2018

CrossFit Surge – CROSSFIT

Warm-up

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Essentials/Performance

Tempo Back Squat

5 Sets:

Tempo Back Squat @32×1 x 4-4-4-3-3 (RPE 6-7)

*Strict Tempo

Metcon (AMRAP – Rounds)

AMRAP in 15 Minutes:

30 yard Plate Push

15 Seconds Ring Support Hold

6 Double DB Bent Over Row

12 Goblet Split Squat (6/6)

20 Seconds Handstand Hold Against Wall

Competition

Clean & Jerk (Every 90 Seconds)

4×3 (RPE 5-6)

Kang Squat/Barbell Hip Thrusts

3 Sets:

Kang Squat @3111 x 3-4

Barbell Hip Thrusts @112 x 8-10

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