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Friday, November 2, 2018

2
Nov

Friday, November 2, 2018

CrossFit Surge – CROSSFIT

Snatch Complex

4 Sets:

3 Position Pause Snatch Deadlift + Hang Power Snatch + Overhead Squat + High Hang Snatch (Squat, From Pockets) + Hang Snatch (above knee)

Metcon (Time)

For Time:

1000m Run

100 Push Ups

10 Squat Snatches

Competition

Snatch

A) 3 Sets:

Hang Snatch (Above Knee) x 3

Set 1 = 73%

Set 2 = 77%

Set 3 = 83%

B) 3 Sets:

Hang Snatch (Below Knee) x 3

Set 4 = 77%

Set 5 = 83%

Set 6 = 86%

C) 4 Sets:

Snatch x 1

Set 7 = 83%

Set 8 = 86%

Set 9 = 90%

Set 10 = 93%

Clean & Jerk

A) 3 Sets:

Hang Clean & Jerk (Above Knee) x 3

Set 1 = 73%

Set 2 = 77%

Set 3 = 83%

B) 3 Sets:

Hang Clean & Jerk (Below Knee) x 3

Set 4 = 77%

Set 5 = 83%

Set 6 = 86%

C) 4 Sets:

Clean & Jerk x 1

Set 7 = 83%

Set 8-10 = 88%

Deficit Deadlift (1 1/2″)

3×4 (RPE 6-8)

Metcon (Time)

3 Rds For Time:

7 Front Squat @ 65-70%

3 Thrusters (Moderate load)

9 Sandbag/Stone Bear Hug Squat 150/100

6 Stone/Sandbag Clean (Alternate Shoulders)

Rest 2 Minutes

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