Call Us: (720) 335-5591

Monday, July 16, 2018

16
Jul

Monday, July 16, 2018

CrossFit Surge – CROSSFIT

Warm-up

()

Essentials/Performance

Tempo Deadlift/Double Unders

4 Sets: (Every 2 minutes)

Tempo Deadlift @31×1 x 3 (Building)

Double Unders x 15-20 Seconds

Tempo Deadlift/Double Unders

4 Sets: (Every 2 minutes)

Tempo Deadlift @31×1 x 3 (Building)

Double Unders x 15-20 Seconds

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5 Minutes on / 2 Minutes Rest

75 Double Unders

16 Burpee

8 Deadlift 225/155

Resume where your left off.

Competition

3 Position Power Clean

4 Sets:

3 Position Power Clean (Top to Bottom) x 3 (RPE 6-7)

Front Squat

Front Squat

Set 1 = 5 Reps (RPE 4-5)

Set 2 = 1 Rep Above Parallel Box Front Squat Box Squat (6-7)

Set 3 = 5 Reps (RPE 5-6)

Set 4 = 1 Rep Above Parallel Box Front Squat Box Squat (RPE 7-8)

Set 5 = 5 Reps (6-7)

Set 6 = 1 Rep Above Parallel Box Front Squat Box Squat (8-9)

Set 7 = 5 Reps (7-8)

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5 Minutes on / 2 Minutes off

24/20 Calorie Row

16 Burpee

8 Deadlift 225/155

Resume where you left off after each round.

Clean Pulls/Single Leg Box Jump

3 Sets:

Clean Pulls x 5 (Up to 105%)

Single Leg Box Jump x 3 each

Leave a Reply