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Monday, January 28, 2019

28
Jan

Monday, January 28, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (AMRAP – Rounds and Reps)

4 Sets:

AMRAP in 3 Minutes:

9 KB Swings

6 Pull Ups

1-2 Wall Walks

Rest 2 Minutes, pick up where you left off.

Performance

Metcon (AMRAP – Rounds and Reps)

4 Sets:

AMRAP in 3 Minutes:

12 KB Swings

8 Pull Ups

4 Handstand Push Ups

Rest 2 Minutes, pick up where you left off.

Competition

Strength/WOD

A) 7 Sets:

Split Jerk

3-3-2-2-1-1-1 (Work up to heavy single for the day about 95%)

B) 7 Sets:

Snatch

3-3-2-2-1-1-1 (Work up to heavy single 95%)

C) 7 Sets: (EMOM)

2 Hang Power Clean + 2 Full Cleans @ 70-80%

WOD

4 Sets:

AMRAP in 3 Minutes

9 Double KB Snatch

12 Handstand Push Ups

15 Pull Ups

Rest 2 Minutes, Pick up where you left off

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