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