Call Us: (720) 335-5591

Monday, February 11, 2019

11
Feb

Monday, February 11, 2019

CrossFit Surge – CROSSFIT

Strength

4 Sets (every 3 minute)

Snatch Complex

High Hang snatch high pull + Hang Power Snatch (above knee) + Hang Power Snatch (Below knee) + Power Snatch

DB Split Squat x 6 each

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minute

20 Wall Balls

50 Double Unders

10 Ring Push Ups

Rest 90 Seconds

Competition

Strength

A) 5 Sets: (Every 90 Seconds)

Power Snatch x 3-3-3-2-1 (Build to technically sound Heavy 1 rep)

B) 4 Sets:

1 Snatch Grip Panda Pull + 2 Hang Snatch Panda Pull @75-85%

B) 4 Sets:

Push Press x 3-3-3-2

GH Raise x 7 or Reverse Hyper x 12

Metcon (2 Rounds for reps)

A) Every 3 Minutes Perform:

2 Rounds

8 Chest to Bar Pull Up

8 Power Snatch 75/55

8 Handstand Push Ups

Continue For As Long As Possible

Rest as Needed

B) 4 Rds:

20 Wall Balls

80 Double Unders

15 Ring Dips

Rest 1:1

Leave a Reply