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