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Monday, July 23, 2018

23
Jul

Monday, July 23, 2018

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

Push Up Shoulder Taps x 4

Lateral Box Step Up x 8 (4/4)

Arch/Hollow Swings on Bar x 8

30 Seconds Jump Rope

Warm-up

Essentials

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5:30 Minutes on / 2 Minutes Rest

6 Push Ups

9 Pull Ups

12 High Box Lateral Step Up/Single Leg Box Heel Taps (6/6)

36 Double Unders

Pick up where you left off after each round

Performance/Competition

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5:30 Minutes on / 2 Minutes Rest

9 Handstand Push Ups

12 Chest to Bar Pull Ups

18 Pistols (9/9)

36 Double Unders

Pick up where you left off after each round

Competition

3 Position Power Clean (Deload)

4×1 (RPE 4-5)

Front Squat

4×5 (RPE 5-6)

Clean Pulls/Box Jump

3 Sets:

Clean Pulls x 3 @90%

Box Jump x 3 @ moderately challenging height

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