Friday, October 5, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

3 Position Power Snatch + Overhead Squat

4 Sets:

3 Position Power Snatch (High Hang, Above the Knee, Just Below the knee) + 2 Overhead Squat

Metcon (2 Rounds for reps)

4 Sets: (EMOM )

Minute 1 = 10 Double KB/DB Deadlift(AHAP)

Minute 2 = Double Unders Max Reps in 40 Seconds

Minute 3 = 5 Single Arm DB Push Press Each (AHAP)

Minute 4 = Burpee Max Reps in 40 Seconds

Minute 5 = Rest

Competition

Clean & Jerk

5×3 (RPE 6-8)

Snatch

5×3 (RPE 6-8)

Deadlift

4×6 (RPE 6-7)

Front Squat

4×8 (RPE 5-7)