26
Oct
Friday, October 26, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Snatch Complex
5 Sets:
3 Position Pause Snatch Deadlift + Hang Power Snatch + Overhead Squat + High Hang Snatch (Squat, From Pockets)
Metcon (Time)
For Time:
10 KB Swings
10-1 Ring Push Ups
Competition
Snatch
A) 3 Sets:
Hang Snatch (Above Knee) x 2
Set 1 = 70%
Set 2 = 75%
Set 3 = 80%
B) Hang Snatch (Below Knee) x 2
Set 4 = 75%
Set 5 = 80%
Set 6 = 85%
C) Snatch x 2
Set 7 = 80%
Set 8 = 85%
Set 9 = 90%
Clean & Jerk
A) 3 Sets:
Hang Clean & Jerk (Above Knee) x 2
Set 1 = 70%
Set 2 = 75%
Set 3 = 80%
B) Hang Clean & Jerk (Below Knee) x 2
Set 4 = 75%
Set 5 = 80%
Set 6 = 85%
C) Clean & Jerk x 2
Set 7 = 80%
Set 8 = 85%
Set 9 = 90%
Deadlift
3×5 (RPE 6-8)
Metcon (Time)
3 Rds For Time:
8 Back Squat @ 65-70%
12 Sandbag/Stone Bear Hug Squat 150/100
16 Wall Balls 30/20