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Monday, January 7, 2019

7
Jan

Monday, January 7, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Javorek DB Complex

4 Sets

6 Dual DB Upright Row

6 Dual DB Hang DB Muscle Snatch

6 Dual DB Thruster

6 Dual DB Bent Over Row

6 Dual DB RDL

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

8 DB Deadlift

12 Box Jump Overs

16 Wall Balls

Rest 90 Seconds

Competition

High Box Jump/Javorek Complex/Pull/Push

A) 5 Sets: (EMOM)

High Box Jump x 1 (Building in height)

B) 4 Sets

6 Clean Grip Upright Row

6 Hang Muscle Snatch

6 Back Squat to Push Press (Back Rack thruster)

6 Bent Over Row

6 RDL

Rest 1:1 (rest duration it takes to complete)

*Set equals 36 reps. It’s meant to be performed explosively and UNBROKEN. This is a Deload week so it’s meant to be light not heavy.

C) 3 Sets:

Wt. Tempo Supinated Grip Pull Ups @ 21×1 x 8

Tempo Z Press @4121 x 8

Wt. Decline Sit Ups @21×1 x 10 (AHAP)

Metcon (Time)

6 Rds For Time:

12 Deadlift 165/115

16 Box Jump Overs 24/20

24 Wall Balls

Rest 2 Minutes

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