18
Feb
Monday, February 18, 2019
CrossFit Surge – CROSSFIT
Sweat
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes:
6 Single Arm DB Snatch Each
8 KB Sumo Deadlift High Pull
8 Squats
6 Jumping Pull Ups
Rest 1 Minutes
Essentials/Performance
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 14 Minutes:
4 Power Snatch 115/75
6 Power Clean
8 Shoulder to Overhead
10 Chest to Bar Pull Ups
Rest 1 Minute
Competition
Skill/Strength
A) 2 Sets:
AMRAP in 4 Minutes
Ring/Bar Muscle Up
Rest 4 Minutes
B) 6 Sets:
Clean & Jerk x 2 @ 75-85%
C) 4 Sets: (EMOM)
Back Squat x 3 @ 70-75%
Metcon (Time)
6 Rds For Time:
5 Power Snatch 135/95
7 Power Clean
9 Handstand Push Ups
11 Chest to Bar Pull Ups
Rest 1 Minute