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Monday, November 13, 2017

13
Nov

Monday, November 13, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Hold Lateral Oblique Slides x 15-20 Each

Reverse Snow Angel x 8-10

Cossack Squat x 10

Hip Extension x 10-15

Essentials/Performance

Warm-up (No Measure)

Barbell Warm Up:

10 Clean grip RDL

10 Bent Over Rows

3 High Hang Muscle Clean

3 Hang Power Clean

3 Power Clean at Mid Shin

5 Front Squat

Metcon (3 Rounds for reps)

A) 5 min AMRAP

Buy In: Row 25 /20 cals

In Remaining Time AMRAP:

9 Hand Release Push Up

7 Deadlift 185/125

Rest 3 Minutes

B) 5 min AMRAP

Buy In: Row 35/25 cals

In Remaining Time AMRAP:

3 Power Clean 185/125

3 Muscle Up/Ring Transitions/Strict Ring Pull Ups

Rest 3 Minutes

C) 5 min AMRAP

Buy In: Row 50/40 cals

In Remaining Time AMRAP:

Front Squat Max Reps 185/125

*Bar From the Floor

Competition

A: Warm-up (No Measure)

4 Sets: (Deload)

Power Clean + Split Jerk x 2(@60-65%)

B: Warm-up (No Measure)

5 Sets:

Front Squat x 3 (RPE 5-6)

Metcon (3 Rounds for reps)

A) 5 min AMRAP

Buy In: Bike 25 /20 cals

In Remaining Time AMRAP:

12 Handstand Push Ups

9 Deadlift 225/155

Rest 3 Minutes

B) 5 min AMRAP

Buy In: Bike 35/28 cals

In Remaining Time AMRAP:

3 Power Clean 225/155

3 Muscle Up

Rest 3 Minutes

C) 5 min AMRAP

Buy In: Bike 50/40 cals

In Remaining Time AMRAP:

Front Squat Max Reps 225/155

*Bar From Floor

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