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Friday, October 25, 2019

25
Oct

Friday, October 25, 2019

CrossFit Surge – CROSSFIT

Strength

5 sets

3 Position Pause clean Deadlift + Hang Power Clean (from position of most need) + Front Squat + 2 Clean (Squat)

3 Lunge to kick to 1/4 or 1/2 handstand or Lunge to kick to handstand against wall or 1-2 wall walks

Metcon (Time)

CrossFit Open 20.3 is 18.4

Rx’d

For Time (9 minute cap)

21-15-9

Deadlift 225/155

Handstand Push Ups

21-15-9

Deadlift 315/205

50ft Handstand walk

Scaled

For Time (9 minute cap)

21-15-9

Deadlift 135/95

Hand release Push Up

21-15-9

Deadlift 185/135

50 ft Bear Crawl

Or

For Time (9 minute cap)

21-15-9

Deadlift 135/95

Push Press 95/65

21-15-9

Deadlift 185/135

50 ft Bear Crawl

Competition

Metcon (No Measure)

A) 4 Sets: (Every 2 Minutes)

Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 5-7)

B) 4 Sets: (Every 2 Minutes)

Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 5-7)

C) 2 Sets

Back Squat

Set 1 = 2 reps @ 80%+ 5 reps @ 70% + 8 reps @ 60%

Set 2 = 2 reps @ 80%+ 5 reps @ 70%+ 8 reps @ 60% (keep same weight)

*rest

D) 3 Sets (perform after wod)

Banded Pull Throughs x 15

Seated elbow on knee external rotations x 8-10 each

Banded Triple threat x 5

Metcon (Time)

CrossFit Open 20.3 is 18.4

Rx’d

For Time (9 minute cap)

21-15-9

Deadlift 225/155

Handstand Push Ups

21-15-9

Deadlift 315/205

50ft Handstand walk

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