Friday, November 1, 2019

CrossFit Surge – CROSSFIT

Strength

5 sets

3 Position Pause clean Deadlift + Hang Power Clean (from position of most need) + Front Squat + Clean (Squat) + Jerk

Sets 1-3 perform 3-5 Box jumps

Sets 4-5 perform 3-4 pistols or medball step ups each leg

Metcon (Time)

20.4

Rx’d

For time: (20 minute cap)

30 box jumps, 24/20″

15 clean and jerks, 95/65

30 box jumps, 24/20″

15 clean and jerks, 135/85

30 box jumps, 24/20″

10 clean and jerks, 185/115

30 single-leg squats

10 clean and jerks, 225/145

30 single-leg squats

5 clean and jerks, 275/175

30 single-leg squats

5 clean and jerks, 315/205

Scaled

For time: (20 minute cap)

30 box jumps, 24/20″

15 clean and jerks, 65/35

30 box jumps, 24/20″

15 clean and jerks, 95/55

30 box jumps, 24/20″

10 clean and jerks, 115/75

30 medicine-ball step-ups, 20/14 lb.

10 clean and jerks, 135/95

30 medicine-ball step-ups, 20/14 lb.

5 clean and jerks, 155/115

30 medicine-ball step-ups, 20/14 lb.

5 clean and jerks, 185/135

Metcon (Time)

20.4

Rx’d

For time: (20 minute cap)

30 box jumps, 24/20″

15 clean and jerks, 95/65

30 box jumps, 24/20″

15 clean and jerks, 135/85

30 box jumps, 24/20″

10 clean and jerks, 185/115

30 single-leg squats

10 clean and jerks, 225/145

30 single-leg squats

5 clean and jerks, 275/175

30 single-leg squats

5 clean and jerks, 315/205

Strength