17
Dec
Monday, December 17, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Power Clean
8 Sets:
Power Clean x 1 (Building)
Metcon (Time)
“Elizabeth”
21-15-9
Power Clean
Ring Dips
Competition
Behind the Neck Snatch Grip Push Press + Overhead Squat/Overhead Complex
A) 3 Sets:
1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squat (Building) (RPE 6-7)
B) 3 Sets:
1 Behind the Neck Snatch Grip Push Jerk + 1 Overhead Squat (RPE 7-9)
C) 3 Sets:
3 Push Press + 3 Push Jerk (build to moderately heavy complex)
Metcon (Weight)
12 Minutes:
Build to 1RM Power Clean
Metcon (Time)
“Heavy Grace”
For Time:
30 Clean & Jerks
*Weight should be around 70-75% of 1RM. Let it be heavy but a weight you can move with intensity.
225/155
205/135
185/125