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Friday, October 26, 2018

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

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