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Monday, January 20, 2020

20
Jan

Monday, January 20, 2020

CrossFit Surge – CROSSFIT

Strength

A) 2 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

B) 3 Sets:

High Hang Power Snatch + Hang Power Snatch + Overhead Squat

Metcon (Time)

4 Sets:

30-45 Seconds Wt. Wall Sit

10 Hang DB Clean & Jerk

30 yard plate push (3×10 yrds)

10 Toe to Bar

Rest 90 Seconds

Competition

Strength

A) 4 Sets:

Snatch Complex

Deficit Snatch Pull + snatch High Pull+ Snatch

3+3+2 @95% + 60%

2+3+2 @100%+70%

2+3+1 @105%+75%,

1+2+1 @110%+80%

B) 2 Sets:

Back Rack Deficit Reverse Lunge @ 21×1 x 4 each (Moderated Weight)

Bottoms Up KB Press @3111x 5 each

C) 3 Sets:

Front Squat w/2-3 Second Pause at parallel on the ascent up x 3 @ 70-85% (Perform full ROM Front Squat as you arrive at parallel pause for 2-3 seconds)

Metcon (3 Rounds for reps)

3 Sets

AMRAP in 6 Minutes

8 Hang Clean & Jerk 95/65

8 Box Jump 24/20

8 Toe to Bar

8 Handstand Push Ups

Rest 3 minutes

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