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Monday, November 12, 2018

12
Nov

Monday, November 12, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Power Snatch (Every 2 Minutes)

3×3 (RPE 5-7)

*Between Each Set Perform 3-6 Arch Hollow Swings

Power Clean (Every 2 Minutes)

3×3

*Between Each Set Perform 2-4 Pull Ups

Essentials

Metcon (Time)

For Time: (15 Minute Cap)

10 Deadlifts

9 Cleans

10 KB Swings

21 Toe to Bar

8 Deadlifts

7 Cleans

10 KB Swings

15 Pull Ups

6 Deadlifts

5 Cleans

10 KB Swings

9 Toe to Bar

4 Deadlifts

3 Cleans

10 KB Swings

6 Pull Ups

*Cleans can be power or full

Performance

Metcon (Time)

For Time: (15 Minute Cap)

10 Deadlifts 95/65

9 Cleans

8 Snatches

27 Toe to Bar

8 Deadlifts 115/75

7 Cleans

6 Snatches

21 Pull Ups

6 Deadlifts 135/95

5 Cleans

4 Snatches

15 Chest to Bar Pull Ups

4 Deadlifts 155/105

3 Cleans

2 Snatches

9 Bar Muscle Ups

*Cleans & Snatches can be power or full

Competition

Front Squat (Deload) / Thrusters

A) Front Squats

4×5 (RPE 5-7)

B) Thrusters

3×3 (Build to moderate load, may take from rack)

4 Rep TnG Power Snatch

In 12 Minutes build to today’s heavy 4 TnG Power Snatch

Metcon (Time)

For Time: (15 Minute Cap)

10 Deadlifts 155/105

9 Cleans

8 Snatches

10 Pull Ups

9 Chest to Bar Pull Ups

8 Bar Muscle Ups

8 Deadlifts 185/125

7 Cleans

6 Snatches

8 Pull Ups

7 Chest to Bar Pull Ups

6 Bar Muscle Ups

6 Deadlifts 205/135

5 Cleans

4 Snatches

6 Pull Ups

5 Chest to Bar Pull Ups

4 Bar Muscle Ups

*Cleans & Snatches can be power or full

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