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Monday, August 27, 2018

27
Aug

Monday, August 27, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Power Clean

4×3 (RPE 6-7)

Metcon (5 Rounds for time)

5 Sets: (New Set Every 4 Minutes)

10 Lateral Jumps Over Bar (Over & Back = 1 rep)

15 Wall Balls

10 Double DB Deadlift

*Record each round, if you successfully complete round at 1 to the wall balls and DB deadlifts

Competition

Power Clean

4×3 (RPE 6-7)

Metcon (5 Rounds for time)

5 Sets: (New Set Every 4 Minutes)

15 Body Weight + 20 lbs Deadlift

20 Wall Balls 30/20

10 Box Jump Overs 24/20

*Record each round

Deficit Snatch Pulls

3×5 (2″ Deficit @100, 105, 105%)

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