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