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