Call Us: (720) 335-5591

Monday, April 16, 2018

15
Apr

Monday, April 16, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials

3 Position Power Snatch + Pause Overhead Squat

5×1+1 (Above knee, just below knee, floor, pause in bottom of overhead squat for 3 seconds)

Performance

3 Position Power Snatch + Overhead Squat + Snatch w/pause

5×1+1+1 (Above knee, just below knee, floor, pause in bottom of snatch receiving position for 3 seconds)

Competition

High Hang Snatch

5×3 (RPE 6-7)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

4 Wall Climbs

200m Run

4 Strict Toe to Bar

6 Kipping Toe to Bar

60 Double Unders

Leave a Reply