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Friday, November 30, 2018

30
Nov

Friday, November 30, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Clean & Jerk Complex

5 Sets:

Hang Power Clean + Front Squat + Push Press + Power Clean + Front Squat + Push Jerk

Metcon (4 Rounds for time)

4 Sets:

12 Clean & Jerk 135/95

50 Double Unders

12 Pull Ups

Rest 2 Minutes

Competition

Snatch

A) 3 Sets:

Hang Snatch (Above Knee) x 2

Set 1 = 70%

Set 2 = 77%

Set 3 = 82%

B) 3 Sets:

Hang Snatch (Below Knee)

Set 4 = 2 Reps @ 77%

Set 5 = 1 Rep @ 82%

Set 6 = 1 Rep @ 85%

C) 4 Sets:

Snatch From Floor

Set 7 = 1 Rep @ 82%

Set 8 = 1 Rep @ 87%

Set 9 = 1 Rep @ 92%

Set 10 = 1 Rep @ 96%

Clean & Jerk

A) 3 Sets:

Hang Clean & Jerk (Above Knee) x 2

Set 1 = 70%

Set 2 = 77%

Set 3 = 82%

B) 3 Sets:

Hang Clean & Jerk (Below Knee)

Set 4 = 2 Reps @ 77%

Set 5 = 1 Rep @ 82%

Set 6 = 1 Rep @ 85%

C) 4 Sets:

Clean & Jerk From Floor

Set 7 = 1 Rep @ 82%

Set 8 = 1 Rep @ 87%

Set 9 = 1 Rep @ 92%

Set 10 = 1 Rep @ 96%

Banded Block Deadlift/ 1 1/4 Back Squat

A) Banded Block Deadlift

4×5 (RPE 7-8)

*Goal is heavier than last week. Blocks should put bar at or around knees, Set pegs at number 38 on rack, use purple or green bands

B) 1 1/4 Back Squat

4×5 @20×1

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