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Friday, October 12, 2018

12
Oct

Friday, October 12, 2018

CrossFit Surge – CROSSFIT

Essentials

Metcon (4 Rounds for distance)

4 Sets:

Minute 1 = 15-20 Russian KB Swings

Minute 2 = 8-12 Burpee

Minute 3 = 8 Single Arm DB Push Press (4/4)

Minute 4-5 = 2 Minutes Max Distance Row

Rest 2 Minutes

Performance

Metcon (4 Rounds for distance)

4 Sets:

Minute 1 = 4-7 Stone to Shoulder

Minute 2 = 10-15 Burpee

Minute 3 = 8 Single Arm DB Push Press (4/4)

Minutes 4-5 = 2 Minutes Max Distance Row

Rest 2 Minutes

Essentials/Performance

Back Squat

3×8 (RPE 5-7)

Competition

Snatch

3×3 (RPE 6-7)

3×2 (RPE 7-9)

Clean & Jerk

3×3 (RPE 6-7)

3×2 (RPE 7-9)

Deadlift

3×5 (RPE 7-8)

Back Squat

4×8 (RPE 5-7)

Back Rack Holds

3×30 Seconds @ 100, 110, 120% of 1RM Back Squat

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