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)
Metcon (Time)
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)