Friday, September 11, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time: (20 Minute Cap)

10-9-8-7-6-5-4-3-2-1 DB Devils Press 45/30

1-2-3-4-5-6-7-8-9-10 DB Floor Press

20 Double Unders

3 Sets:

1 Minute Kneeling Plank (On Forearms and knees, drive both into floor and brace midline)

1 Minute Rest

Barbell Strength

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 1

Followed by

3 Sets: (Every 90 Seconds)

Squat Jerk x 3

B) 6 Sets: (Every 2 Minutes)

Snatch x 1 @ 83-88%

C) 8 Sets: (Every 90 Seconds)

Squat Clean Thruster x 1 @ (RPE 7-8)

D) 4 Sets:

Back Squat x 8

Sets 1-2 = 92% of 8RM

Sets 3-4 = 87% of 8RM

E) 1 Set:

40 Back Extension @2121

Competition

Metcon (Time)

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 1

Followed by

3 Sets: (Every 90 Seconds)

Squat Jerk x 3

B) 6 Sets: (Every 2 Minutes)

Snatch x 1 @ 83-88%

C) 8 Sets: (Every 90 Seconds)

Squat Clean Thruster x 1 @ (RPE 7-8)

D) 4 Sets:

Back Squat x 8

Sets 1-2 = 92% of 8RM

Sets 3-4 = 87% of 8RM

E) Against 8 Minute Clock Perform:

27 Calorie Bike

9 Power Snatch 135/95

21 Calorie Bike

7 Power Snatch

15 Calorie Bike

5 Power Snatch

9 Calorie Bike

3 Power Snatch

In Remaining time

AMRAP Bar Muscle Ups

Rest 5 Minute

For Time:

7/5 Rope Climbs

50 ft. Handstand Walk

5/3 Rope Climbs

75 ft. Handstand Walk

3/1 Rope Climb

100 ft. Handstand Walk