Call Us: (720) 335-5591

Monday, April 23, 2018

22
Apr

Monday, April 23, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials

3 Position Power Snatch + Pause Overhead Squat

4×1+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

4×1+1+1 (Above knee, just below knee, floor, pause in bottom of snatch receiving position for 3 seconds)

Competition

Metcon (No Measure)

Endurance (Perform In AM or PM)

Full Dynamic Warmup, include run drills

1000m at moderate pace

400m at fast pace

700m at moderate pace

300m at fast pace

600m at moderate pace

200m at fast pace

3′ rest b/t all reps

Form cue aid: https://www.youtube.com/watch?time_continue=22&v=qVs6dySJmSM

High Hang Power Snatch + High Hang Snatch

5 Sets:

High Hang Power Snatch + High Hang Snatch (Squat, with 2 Second pause in bottom) (RPE 6-7)

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes:

6 Push Up

4 Bar Facing Burpee

2 Snatches

Performance/Competition

Metcon (AMRAP – Rounds and Reps)

AGOQ Workout 4

AMRAP in 5 Minutes

9 Handstand Push Ups

6 Bar Facing Burpees

3 Snatch 165/115

Leave a Reply