13
May
Monday, May 13, 2019
CrossFit Surge – CROSSFIT
Strength
6 Sets
Tempo Back Squat @7311 x 1
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes
12 Wall Ball
9 Sumo Deadlift High Pull
6 Reverse V-Up
Competition
Strength
A) 5 Sets (EMOM)
Snatch from mid blocks x 3 @ 60-70%
B) 5 Sets (EMOM)
Snatch Panda Pull From Ground x 2 @ 70%
C) 4 Sets (Every 2 Minutes)
Tempo Front Squat @ 32×1 x 3-3-2-1 (2 sets @ 70-79%, 2 sets @ 80%)
D) 3 Sets
Trap Bar Deadlift x 5 @ 70-75% of DL
Back Rack Front Foot Elevated Step Back Lunge x 5-7 each
E) 6 Sets For Reps
30 Seconds GHD Sit Up
Rest 10 Seconds
30 Seconds Strict Toe to Bar
Rest 10 Seconds
30 Seconds Hanging L/Knee tuck sit