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