20
May
Monday, May 20, 2019
CrossFit Surge – CROSSFIT
Strength
6 Sets:
Back Squat x 3-1
Set 1 = 3 Reps @ 75%
Set 2 = 1 Reps @ 85%
Set 3 = 3 Reps @ 78%
Set 4 = 1 Reps @ 88%
Set 5 = 3 Reps @ 81%
Set 6 = 1 Reps @ 91%
Metcon (4 Rounds for time)
Every 3:30 Minutes x 4
30 Air Squats
20 DB Snatch 50/35
10 Burpee
Competition
Strength
A) 5 Sets (EMOM)
Snatch from mid blocks x 3 @ 60-73%
B) 4 Sets (Every 2 Minutes )
Snatch Panda Pull From Ground x 2 @ 70-75%
High Box Jump x 1
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
1 Minute Hollow Hold
1 minute Lateral Box Step Up w/Empty Bar RT
1 Minute Plank Hold
1 Minute Lateral Box Step Up w/Empty Bar LT
1 Minute Tuck Hold on Rings