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Friday, October 4, 2019

4
Oct

Friday, October 4, 2019

CrossFit Surge – CROSSFIT

Strength

5 sets (every 90 seconds)

3 Position Pause clean Deadlift + Hang Power Clean + Front Squat + Clean (Squat)

B) If time permits

AMRAP in 5 Minutes

10 Superman’s

10 Seconds arch Hold

10 Russian Twist (5/5)

10 seconds side plank hold each side

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

3-6-9-12-15-18-21…etc.

Power Clean 95/65

Back Squat

Toe to Bar

*power clean is taken from the floor unless mobility and comfort restrict going overhead.

Competition

Strength

A) 4 Sets

3 Position Power Clean + 1 Jerk @ 65-75%

B) 10 Sets

Back Squat x 10 @68%

C) 3 Sets (perform after wod)

Seated banded leg curls x 12

Metcon (2 Rounds for reps)

2 Sets

AMRAP in 4 Minutes

3-6-9-12…etc

Clean & Jerk 135/95

Toe To Bar

Rest 3 minutes

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