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Monday, April 9, 2018

9
Apr

Monday, April 9, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

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/Competition

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)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

5 Overhead Squat

10 Supine Row

20 Seconds Parallette Knee Tuck

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