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Monday, January 27, 2020

27
Jan

Monday, January 27, 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

C) 3 Sets:

High Hang Snatch + Hang Snatch (Squat)

Metcon (Time)

4 Sets:

30-45 Seconds Wt. Wall Sit

15 KB Swings 55/35

12 Goblet Curtsy Lunge (6/6)

15 yrd Seal Walk

Rest 90 Seconds

Competition

Strength

A) 5 Sets: (Every 75 Seconds)

Block Power Clean x 3 @ 50-65%

B) 5 Sets: (Every 90 Seconds)

Back Squat x 5-3-3-3-3 @ 50-60%

*light weight, focus on moving the bar with speed)

C) 3 Sets: (Perform After WOD)

Hip Extension x 15-20

GHD Sit Ups x 10

Metcon (Time)

Based on Your Own Personal Need

Option 1:

“Power”

4 Sets

7 Power Snatch

7 Hang Power Snatch

7 Squat Snatch

Rest 3 Minutes

*Weight @ 55% of 1RM

Option 2:

“Endurance”

5 Sets:

12 Muscle Snatch 75/55

36 Double Unders

12 Hang Power Snatch

36 Double Unders

12 Squat Snatch

Rest 2 Minutes

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