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Friday, November 9, 2018

9
Nov

Friday, November 9, 2018

CrossFit Surge – CROSSFIT

Snatch Complex (Every 2 Minutes)

A) 3 Sets:

3 Position Pause Snatch Deadlift + Hang Power Snatch (Above the Knee) + Hang Power Snatch (Just Below Knee) + Overhead Squat

B) 3 Sets:

3 Position Snatch (Squat) High Hang (From Pockets) + Hang Snatch (above knee) + Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

8 Hang Power Snatch 105/80

200m Run/75 Double Unders

11 Chest to Bar Pull Ups

Rest 1 Minute

Competition

Snatch

A) 3 Sets:

Hang Snatch (Above Knee) x 2

Set 1 = 70%

Set 2 = 75%

Set 3 = 80%

B) 3 Sets:

Hang Snatch (Below Knee) x 2

Set 4 = 75%

Set 5 = 80%

Set 6 = 85%

C) 3 Sets:

Snatch x

Set 7 = 2 Reps @ 80%

Set 8 = 2 Reps @ 85%

Set 9 = 1 Rep @ 90%

Clean & Jerk

A) 3 Sets:

Hang Clean & Jerk (Above Knee) x 2

Set 1 = 70%

Set 2 = 75%

Set 3 = 80%

B) 3 Sets:

Hang Clean & Jerk (Below Knee) x 2

Set 4 = 75%

Set 5 = 80%

Set 6 = 85%

C) 3 Sets:

Clean & Jerk

Set 7 = 2 Reps @ 80%

Set 8 = 2 Reps @ 85%

Set 9 = 1 Rep @ 90%

Banded Block Deadlift

4×4 (RPE 7-8)

*blocks should put bar at or around knees, Set pegs at number 38 on rack, use purple bands

Front Squat

4×7 @ 01×0 (RPE 5-7)

Metcon (Time)

10 Rds For Time: (7 minute cap)

15 Beaded Rope Double Unders (If Use a training rope perform 25 reps, if you use a speed rope perform 35 reps)

1 Rope Climb

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