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Monday, April 2, 2018

2
Apr

Monday, April 2, 2018

CrossFit Surge – CROSSFIT

Warm-up

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Essentials

Snatch/Overhead Squat

5 Sets:

3 Position Pause Snatch Grip Deadlift (Pause just below knee, mid thigh, pockets, keep shoulder over bar) + 2 High Hang Power Snatch + 2 Overhead Squat

Performance

Snatch Complex

5 Sets:

3 Position Pause Snatch Grip Deadlift (Pause just below knee, mid thigh, pockets, keep shoulder over bar) + High Hang Power Snatch + Overhead Squat + High Hang Snatch (Squat)

Essentials/Performance/Competition

Pulling

3 Sets:

3 Sets:

• Prone Incline Bench DB Row Iso Hold x 30 Seconds

C2) 3 Sets:

• Prone Incline Bench DB Rows x 15

C3) 3 Sets:

• Prone Incline DB Posterior Flyes x 15

Metcon (No Measure)

4 Rds With Purpose:

10 DB Step Ups 30/20 (Should NOT be heavy)

Rest 20 Seconds

5 Wall Walks

Rest 20 Seconds

5 Tempo Barbell RDL @4400

Rest 20 Seconds

10 Strict Pull Ups

Competition

A: Snatch From Blocks

5 Sets:

Snatch From Block (Just Above Knee) x 3 (RPE 4-5)

B: Snatch Pulls

3 Sets:

Snatch Pulls x 5 (RPE 6-7)

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