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Friday, November 25, 2017

20
Oct

Friday, November 25, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Overhead Squat

5-4-3-10

Metcon (Time)

5 Sets For Time:

30 Double Unders

6 DB Push Press

12 Toe to Bar

12 Hand Release Push Up

Rest 1 Minutes Between Sets

Competition

A: Snatch

5×3 (Up to 85%)

B: Clean & Jerk

5×3 (Up to 85%)

C: Back Squat/DB Push Press

Back Squat

4×5 (RPE 5-6)

DB Push Press

3×6 (AHAP)
Superset sets 1-3

Metcon (2 Rounds for time)

A) 5 Sets For Time:

With a 20/14 Vest

30 Double Unders

6 Handstand Push Ups

12 Toe to Bar

6 Ring Dip

Rest 1 Minutes Between Sets

Rest 5 Minutes

B) 3 Rounds For Time (No Vest)

1 Minute Row For Meters (Goal Men = 300/ Women = 255)

6 Tng Squat Snatch @ 60%

Rest 2 Minutes

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