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Monday, January 13, 2020

13
Jan

Monday, January 13, 2020

CrossFit Surge – CROSSFIT

Strength

4 Sets:

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)

Side Plank Hip Crunch @2112 x 6-8 each

Metcon (Time)

4 Sets:

30-45 Seconds Wt. Wall Sit

6 DB Push Up + Renegade Row Complex (Push Up + Row RT + Push Up + Row LT)

12 Feet Anchored Single DB Sit Up w/Overhead Press

Rest 90 Seconds

Competition

Strength

A) 4 Sets:

Clean Complex

Deficit Clean Pull + Clean High Pull + Power Clean (Use 2 bars)

3+3+3 @90% + 60%+60%

3+3+2 @95%+70%+70%

2+2+1 @100%+75%+75%

1+2+1 @105%+80%+80%

B) 3 Sets:

Back Squat w/2-3 Second Pause at parallel on the ascent up x 3 @ 70-75% (Perform full ROM Front Squat as you arrive at parallel pause for 2-3 seconds)

1/4 Strict Press @20×0 x 3 @ 70-80%

Metcon (Time)

Based on Your Own Personal Need

Option 1:

“Power”

8 Sets

4 Power Clean 165/110

5 Shoulder to Overhead

6 Bar Facing Burpee

Rest 2 Minutes

Option 2:

“Endurance”

5 Sets:

16 Sumo Deadlift High Pull 75/55

24 Shoulder to Overhead

16 Bar Facing Burpee

Rest 2 Minutes

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