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Monday, January 6, 2020

6
Jan

Monday, January 6, 2020

CrossFit Surge – CROSSFIT

Strength

3 Sets:

Overhead Squat x 3 @1111

Bird Dog w/3 Seconds Hold x 6 each (Focus on active hold, don’t hyper extend back)

1/2 Kneeling Banded Ax Chop x 10 each

Metcon (2 Rounds for reps)

A) 2 Sets:

AMRAP in 5 Minutes

6 Overhead Squat 95/65

9 Toe to Bar/Ring/Knee Raises

30 Double Unders

9 DB Push Press 35/25

Rest 2:30

B) For Time (3 Minute Cap)

100 Abmat Sit Ups

Competition

Strength

A) 4 Sets:

Snatch Complex

Deficit Snatch Pull + Snatch Panda Pull + Snatch 3+3+2 @90% + 65%3+3+2 @95%+70%, 2+3+1 @100%+75%, 1+2+1 @105%+80%

B) 2 Sets:

Back Rack Split Squat @ 21×1 x 4 each (Moderated Weight)

Bottoms Up KB Press @3111x 6 each

C) 3 Sets:

Front 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)

Strict Press @3020 x 4 @ 70-80%

Metcon (2 Rounds for reps)

A) 2 Sets:

AMRAP in 5 Minutes

6 Squat Snatch 95/65

9 Toe to Bar

30 Double Unders

9 DB Push Press 35/25

16/13 Calorie Row

Rest 2:30

Rest 5 Minutes

B) For Time:

15 GHD Sit Up

30 DB Lateral Box Step Up Overs

20 GHD Sit Up

20 DB Lateral Box Step Up Overs

25 GHD Sit Up

10 DB Lateral Box Step Up Overs

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