19
Oct
Friday, October 19, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
3 Position Power Snatch + Overhead
4 Sets:
3 Position Power Snatch (Top to Bottom) + 2 Overhead Squat
Essentials
Metcon (Time)
6-8 Rds For Time:
10 Sumo Deadlift High Pulls
10 Push Ups
Performance
Metcon (Time)
10 Rds For Time: (15 Minute Cap)
10 Sumo Deadlift High Pull 95/65
10 Ring Push Up
Competition
Snatch Complex
5 Sets:
Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)
Clean & Jerk Complex
5 Sets:
Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)
Pause Deadlift
4×3 with 5 seconds pause just below knee each rep @50-55% of 1RM
Back Squat (Deload)
3×10 (RPE 4-6) Every 2 Minutes
Midline
3 Sets, Not for Time:
15 Second L-Sit
21 GHD SIt Up
27 Banded Good Mornings