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