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