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Friday, September 18, 2020

18
Sep

Friday, September 18, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Rds (Every 2 Minutes)

10 Pull Ups

3 Thrusters (Building)

Into:

3 Rds (Every 2 Minutes)

8 Chest to Bar Pull Ups

2 Thrusters (Building)

Into:

4 Rds (Every 2 Minutes)

3 Muscle Ups (Perform Assisted, or Jumping muscle ups or transitions if need be. Or perform 3 Strict Pull Ups + 3 Dips)

1 Thruster (Building)

*This is a great day to work on your pull ups with the numbers being low. Feel free to perform 10/8/6 with pull ups the entire time.

3 Sets:

20 Alternating Single Arm DB Snatch 50/35

50 Ft. Lid Seal Walk (Bear Crawl/Shoulder taps)

50 Double Unders

Barbell Strength

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Tall Jerk x 5

B) 5 Sets: (Every 2 Minutes)

Snatch x 1 @ 85-93%

C) 5 Sets: (Every 90 Seconds)

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

Into:

2 Sets:

Squat Clean Thruster x 2 (RPE 8-9)

D) 15 Minutes:

Build to today’s 4 RM Back Squat

Metcon (Time)

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Tall Jerk x 5

B) 5 Sets: (Every 2 Minutes)

Snatch x 1 @ 85-93%

C) 5 Sets: (Every 90 Seconds)

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

Into:

2 Sets:

Squat Clean Thruster x 2 (RPE 8-9)

D) 15 Minutes:

Build to today’s 4 RM Back Squat

3 Rds:

21 Chest to Bar Pull Ups

12 Overhead Squats 115/75

100 Double Unders

Rest 5 Minutes

For Time:

100 ft. Handstand Walk

25 Strict Ring Dips @ 1111

100 ft. Handstand Walk

5/3

Competition

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