10
Jun
Monday, June 10, 2019
CrossFit Surge – CROSSFIT
Strength
9 Sets: (EMOM) Deload Week
1 Pause Back Squat @1311
1 Back Squat
Metcon (AMRAP – Rounds and Reps)
A) EMOM x 7:
7-12 Deadlift 225/155
7-12 Pull Ups
Rest 1 Minute
B) EMOM x 7
10-15 Wall Balls
7-15 Medball Sit Ups
Competition
Strength
A) 4 Sets:
2 Hang Clean High Pulls + 2 Power Clean @65-75%
B) 4 Sets
Deadlift x 2 (Sets 1-2 @70-79%, Sets 3-4 @80-85%)
C) 6 Sets: (Every 2 Minutes)
Back Squat x 4-2
Set 1 = 4 Reps @ 73%
Set 2 = 2 Reps @ 78%
Set 3 = 4 Reps @ 73%
Set 4 = 2 Reps @ 83%
Set 5 = 4 Reps @ 73%
Set 6 = 2 Reps @ 88%
D) 3 sets: (Perform After WOD)
GH Raise x 5-7 (weighted if possible)
Top 1/2 GHD Sit Up x 20-25
D) 1 Set
40 barbell hip extensions