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Monday, June 14, 2021

14
Jun

Monday, June 14, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 2 (These are heavy 2, keep positions and engadgement)

2 DB Vertical Jump + 4 Unweighted Box Jump

B) 4 Sets

Clean Pull off Blocks x 5

Intra set tempo Heels Elevated KB Goblet Squat x 12 (For reps 1-4 pause in bottom for 3 seconds, reps 5-8 perform with a 3 seconds eccentric, reps 9-12 perform no tempo)

C) 5 Sets:

AMRAP in 3 Minutes:

3 DB Power Clean

6 DB Lunges (3/3)

9 Sit Ups

1 minute rest between sets

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