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Monday, August 13, 2018

13
Aug

Monday, August 13, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

3 Position Power Clean

4×1 (Above the knee, Just below knee, floor RPE 6-7)

*Focus on form and technique. Pause at each position for 1 second

Metcon (5 Rounds for time)

5 Sets: (New set every 3 Minutes)

15 Body Weight Deadlifts

25 Medball Cleans 20/14

Competition

Front Squat/Tempo Pull Ups

Front Squat

6×3 (RPE 8-9)

Tempo Wt. Pull Ups

3×5 @0050 (Superset with the first 3 sets of Front Squat)

Metcon (5 Rounds for time)

5 Rds: (New Round Every 3 Minutes)

20 Body Weight Deadlift

30 Medball Clean 30/20

Deficit Snatch Pulls

4×5 (90, 95, 100, 105%)

*2″ Deficit

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