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Monday, April 30, 2018

30
Apr

Monday, April 30, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials

2 Position Power Snatch + 2 Overhead Squat

2 Position Power Snatch + 2 Overhead Squat

4×1+2 (Above knee, floor, pause in bottom of overhead squat for 2 seconds)

Performance

2 Position Power Snatch + Overhead Squat + Snatch

4×1+1+1 2 Position Power Snatch (Above knee, floor) + Overhead Squat + Snatch (pause in bottom of snatch receiving position for 2 seconds)

Competition

Snatch

2 Sets:

High Hang Snatch x 1 (RPE 4-5)

2 Sets:

Hang Snatch (Above Knee) x 1 (RPE 5-6)

2 Sets:

Hang Snatch (Just Below Knee) x 1 (RPE 6-8)

Metcon (4 Rounds for time)

4 Sets:

60 yard Shuttle Run (6×10 yards)

15 Thrusters 75/55

Rest 3 Minutes Between Sets

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