Friday, September 1, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

PVC Pass Through x 5

PVC Overhead Squat x 10

Side Lying Lateral Raises x 10 ea.

Hip Extension x 10-15

Essential- Strength

A: Behind the Neck Snatch Grip Jerk + Overhead Squat (3×4)

3×5

B: Shoulder Press

3×3

Increase 5# from 2 weeks ago.

Performance- Strength

A: Behind the Neck Snatch Grip Jerk + Overhead Squat (3×4)

3×5

Shoulder Press

3 Sets:

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = 5+ @ 85%

% Based off 90% + 5-10

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes:

11-8-5

Overhead Squat

Pull Ups

Competition -Strength

A: High Hang Snatch + Snatch Balance

3 Sets:

3 High High Power Snatch + 3 Snatch Balance (Up to 50%)

*Perform all 3 High Hang Power Snatch then perform 3 Snatch Balance
Deload, focus on speed and mechanics.

B: Snatch

4×3 (Up to 55%)
Deload

C: Clean Complex

3 Sets:

Hang Power Clean + Tall Clean + Push Press + Push Jerk + Split Jerk (Up to 50%)

D: Clean & Jerk (Deload)

4×3 (Up to 55%)

E: KB Lunge/Single Arm Upright Row

3 Sets:

15 yard walking lunge

6-8 GH Raise

15 single arm upright row

F: Metcon (Time)

3 Sets:

40 yard Sled Push + 40 yard Sled Pull (Strap around hips)

Rest 4 Minutes Between Sets:
These should be full efforts