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Monday, July, 9, 2018

9
Jul

Monday, July, 9, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Clean Complex/Toe to Ring

4 Sets:

Power Clean + Front Squat + Clean (Squat)

Toe to Ring x 3-4

Essentials

Metcon (AMRAP – Rounds and Reps)

4 Sets:

4:30 on/1 Minute Rest

4 Front Squat

6 Bar Facing Burpee

12 Sit Up

*Resume where you left off after each set

Performance

Metcon (AMRAP – Rounds and Reps)

4 Sets:

4:30 on/ 1 minute rest

4 Clean (Squat) 175/115

6 Bar Facing Burpee

9 Toe to Ring

*Resume where you left off after each set

Competition

1 Position Power Clean

4×3 1 Position Power Clean (Choose Position to work from, RPE 6-7)

Back Squat

Back Squat

Set 1 = 5 Reps (RPE 4-5)

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

Set 3 = 5 Reps (RPE 5-6)

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

Set 5 = 5 Reps (6-7)

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

Set 7 = 5 Reps (7-8)

Metcon (AMRAP – Rounds and Reps)

4 Sets:

4:30 on/1 Minute Rest

4 Clean (Squat) 205/125

8 Bar Facing Burpee

12 Toe to Bar

*Resume where you left off after each set

Snatch Pull/Single leg broad jump

3 Sets:

Deficit Snatch Pull w/2 sec pause at knee x 3 (up to 110%)

Single leg broad jump x 3 (https://www.youtube.com/watch?v=U1F5uebdUcw)

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