Friday, September 20, 2019
CrossFit Surge – CROSSFIT
Strength
In 8 Sets or less:
Build to today’s Bench Press (Sets 1-3 Every 90 seconds, Sets 4-8 Every 2:30)
5 @ 50-60%
4 @ 65-70%
3 @ 75-80%
3 @ 85-90%
3 @ 93-95%
3 @ 98-102%
If needed take 1-2 more sets
Metcon (2 Rounds for reps)
A) AMRAP in 6 Minutes
3-6-9-12-15-18-etc Push Ups
3-3-3-6-6-6-9-etc Power Cleans 185/125
Rest 4 minutes
B) AMRAP in 6 Minutes
3-6-9-12-15-18-etc Power Cleans 135/95
3-3-3-6-6-6-9-etc Shoot throughs
Competition
Strength
A) 4 Sets
Deficit Banded Snatch Pull x 5 @50%
Snatch Balance + Overhead Squat x 2+2 @60-70%
B) 3 Sets
Back Squat x 4 @70-80%
C) 3 Sets
GH Raise x 4-6
Prone Banded Hamstring Curls x 20-30
Single Arm Farmers carry x 50 yards
Metcon (2 Rounds for reps)
A) AMRAP in 6 Minutes
3-6-9-12-15-18-etc Ring Dip
3-3-3-6-6-6-9-etc Power Cleans 205/135
Rest 4 minutes
B) AMRAP in 6 Minutes
3-6-9-12-15-18-etc Power Cleans 155/105
3-3-3-6-6-6-9-etc Strict Deficit Handstand Push Ups (you choose deficit)