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Monday, August 6, 2018

6
Aug

Monday, August 6, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

3 Position Power Clean (Every 90 Seconds)

5×1 (Above the knee, Just below knee, floor)

Metcon (Time)

5 Sets: (New Set Every 3 Minutes)

10 Body Weight Deadlift

15 Wall Balls 20/14

*Record each round, if you successfully complete the round within the given time add 1 rep to each movement.

Competition

Back Squat

6×3 (RPE 8-9)

Metcon (5 Rounds for time)

5 Sets: (New Set Every 3 Minutes)

15 Body Weight Deadlift

20 Wall Ball 30/20

*Record each round times, rest until 3 minute mark

Clean Pull

4×5 (90,95,100,105%)

RDL

3×5 (RPE 7-8)

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