Call Us: (720) 335-5591

Monday, May 14, 2018

14
May

Monday, May 14, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials

Snatch Complex

4 Sets:

Snatch High Pull + Power Snatch + 2 Overhead Squat

Performance

Snatch Complex

4×1+1+2 Snatch High Pull + Power Snatch (From Floor) + Overhead Squat + 2 Snatch

Competition

Back Squat Clusters

5 Sets:

Back Squat Clusters @ 31×1 x 2.2 (RPE 7-8)(Perform 2 reps re-rack bar, rest 15 Seconds, perform 2 reps)

Metcon (4 Rounds for reps)

4 Sets Each For Time:

60 yard Shuttle Run (6×10 yards)

12 Thrusters 95/65

Rest 3 Minutes Between Sets

*Goal is for weight to be a weight you can perform UB so you don’t miss the stimulus. Better to go light and fast than slow and drop!

Leave a Reply