17
Jun
Monday, June 17, 2019
CrossFit Surge – CROSSFIT
Strength
Back Squat (Every 2:30)
5 @ 50-60%
4 @ 65-70%
3 @ 75-80%
3 @ 85-90%
3 @ 93-95%
3 @ 98-102%
Metcon (Time)
3 Rds For Time:
75 Double Unders
50 Air Squats
20 Single Arm DB Hang Clean + Jerk (10/10)
Competition
Strength
A) 4 Sets:
3 Hang Snatch High Pulls + 3 Power Snatch @65-75%
B) 6 Sets: (Every 90) Deload Week
Reverse Band Back Squat @70-80%
1 Pause Back Squat @1311
1 Back Squat
C) 3 Sets:
GH Raise x 7
Top 1/2 GHD Sit Ups x 20-25
Metcon (2 Rounds for time)
2 Rds For Time:
150 Double Unders
50 Thrusters 45/35
35/25 Calories
Rest 2 Minutes
B) For Time:
30 Stone/Sandbag to Shoulder