Call Us: (720) 335-5591

Friday, September 25, 2020

25
Sep

Friday, September 25, 2020

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

A) 4 Sets: (Every 2 Minutes)

10/7 Calorie Bike/Row or 100m Run

Max Rep Overhead Squat 135/95 or if you want to perform for load perform 3 Reps and build each set

Or Single Arm DB Lunge

Rest 4 Minutes

4 Sets: (Every 2 Minutes)

10/7 Calorie Bike/Row or 100m Run

Max Rep Power Snatch 135/95 or if you want to perform for load perform 2 Reps and build each set

Or Single Arm DB Snatch

Rest 4 Minutes

AMRAP in 7 Minutes

15 Wall Balls

30 Double Unders

Barbell Strength

A) 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 90 Seconds)

Slow Pull Snatch x 1 @ 65-70%

C) 5 Sets: (Every 90 Seconds)

Slow Pull Clean + Jerk w/3 seconds pause in catch @ 65-70%

D) 5 Sets: (Every 2 Minutes)

Back Squat x 4

Sets 1-3 = 65% of 1RM

Sets 4-5 = 70% of 1RM

E) 1 Sets:

30 Tempo Back Extensions @3131

*Every time you break perform 1 minute plank hold

Competition

Metcon (AMRAP – Rounds and Reps)

A) 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 90 Seconds)

Slow Pull Snatch x 1 @ 65-70%

C) 5 Sets: (Every 90 Seconds)

Slow Pull Clean + Jerk w/3 seconds pause in catch @ 65-70%

D) 5 Sets: (Every 2 Minutes)

Back Squat x 4

Sets 1-3 = 65% of 1RM

Sets 4-5 = 70% of 1RM

A) AMRAP in 6 Minutes:

12 Thrusters

4 Ring Muscle Ups

Rest 3 Minutes

For Time:

10/7 Rope Climb

25 Strict Ring Dips @1111

10/7 Rope Climb

Leave a Reply