Monday, April 20, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Wt. Bulgarian Split Squat or Split Squat @ 3031 x 10 each

Elbow on Knee External Rotation x 8-10 each

Bird Dog x 5 each with 3 second hold at top

B) Support you local box WOD 3

https://www.youtube.com/watch?v=l7xoN_L_m2k

For Time

50 Double DB Deadlift 50/35

50 Sit Ups

50 Box Step Ups

50 Single DB Thrusters (alternate hands at any point)

Barbell Strength

Snatch Warm

3 High hang Snatch Pulls + 3 High Hang Snatch High Pulls + 3 High Hang Muscle Snatch + 3 x Feet transfer w/bar oh (1/4, 1/2, full) + 3 snatch Balance + 3 Sotts Press + 3 Overhead Squats + 3 Snatch

Bent Over YTW x 8-10 Each

A) 5 Sets:

3 Hang Snatch Panda Pulls + 3 Hang Clean Pulls @ RPE 6-7

B) 3 Sets:

Snatch Pulls x 5 @95-100-105%

C) 3 Sets:

Front Squat @3031 x 10 @ RPE 7-8 (should have 2-3 reps in the tank

E) 3 Sets:

Toes Elevated RDL x 6 @2111

Walking Lunge x 16 Steps

Wt. Russian Twists x 20 Each

Strength

A) 5 Sets:

3 Hang Snatch Panda Pull + 3 Power Snatch (RPE 6-7)

B) 3 Sets:

Front Squat @3031 x 10 @ RPE 7-8 (should have 2-3 reps in the tank)

Elbow on Knee External Rotation x 10 each

C) 3 Sets:

Single Leg RDL x 5 @ 25-30-35% of DL

11/4 Strict Pull Ups x 4-8 (work from area in which you feel needs the most work. If you weaker in bottom perform bottom to top, if weaker with top portion perform 1/4 at the top)