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