5
Oct
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)