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Monday, February 10, 2020

10
Feb

Monday, February 10, 2020

CrossFit Surge – CROSSFIT

Strength

A) 2 Sets: (Every 2 Minutes)

High Hang Muscle Snatch + High Hang Power Snatch + Overhead Squat

bent over high elbow row to external rotation to overhead press (https://www.youtube.com/watch?v=rp0wXCGYKFo)

B) 2 Sets: (Every 90 Seconds)

High Hang Power Snatch + Hang Power Snatch + Power Snatch + Overhead Squat

C) 3 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + Snatch (Squat)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

5 Wall Ball

3 Box Jump Overs 24/20

1 Snatch (Squat) or Power Snatch + Overhead Squat

Competition

Strength

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3 @ 80-90%

B) 3 Sets: (Every 2 Minutes)

Front Squat x 5 @ 60-70%

C) 4 Sets: (Every 2 Minutes)

Clean Complex

Deficit Clean High Pull + Deficit Power Clean @ 65-75%

D) 3 Sets

Deficit RDL x 8 @ 60-65% of Back Squat

Seated Box Jump x 4

Metcon (Time)

Based on Your Own Personal Need

Option 1:

“Power”

4 Sets

2 Rds

4 Deadlift 315/225

6 Clapping Push Ups

8 Box Jump Overs 24/20

Rest 3 Minutes

Option 2:

“Endurance”

6 Sets:

12 Deadlift 185/125

15 Push Ups

20 Box Jump with Step Down

Rest 30 Seconds

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