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July 27, 2018

27
Jul

July 27, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance Metcon

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4 Sets

2 Tempo Front Squat @ 21×1 + 3 1 1/4 Front Squat

Metcon (2 Rounds for time)

A) 3 Rounds for Time:

7 Power cleans 135/95

5 Thrusters 135/95

200m Run

Rest 5 min

B) For Time:

20 Power Cleans 135/95

12 Thrusters 135/95

600m Run

Competition

Snatch (Deload)

4×3 (RPE 5-6)

*Every 90 Seconds

Clean & Jerk (Deload)

4×3 (RPE 5-6)

*Every 90 Seconds

Deadlift (Deload)

3×3 (RPE 5-6)

Tempo Front Squat

4×4 @0040 @55-65%

Metcon (2 Rounds for time)

A) 3 Rds For Time:

7 Clean & Jerk

5 Snatch

200m Run

Rest 5 Minutes

B) For Time:

20 Clean & Jerk

12 Snatch

600m Run

*Wt. for barbell = 65% of 1RM Snatch

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