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