Call Us: (720) 335-5591

Monday, November 5, 2018

5
Nov

Monday, November 5, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

4 Rep Power Clean

6 Sets: (Every 2 Minutes)

Build to today’s heavy 4 rep Power Clean

*May drop the bar between each rep, if you can perform TnG unbroken

Essentials

Metcon (Time)

For Time:

15-12-9

DB Shoulder Press

Push Ups

Burpee

*Between each set perform max reps double unders in 90 seconds.

Score is time and total double unders

Metcon (Time)

For Time:

12-9-6

DB Shoulder Press

Push Ups

Burpee

*Between each set perform max reps double unders in 90 seconds.

Score is time and total double unders

Performance

Metcon (Time)

For Time:

15-12-9

DB Shoulder Press

Clapping Push Ups

Burpee

*Between each set perform Max Double Unders in 90 Seconds

Score is total time and total Double Unders

Competition

4 Rep TnG Power Clean

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

Metcon (6 Rounds for reps)

3 Sets For Reps:

Based off of 4 Rep Power Clean

Set 1 = Max Rep Unbroken Power Clean @ 60%

Rest 30 Seconds

Max Double Unders in 2 Minutes

Rest 3 Minutes

Set 2 = Max Rep Unbroken Power Clean @ 70%

Rest 30 Seconds

Max Double Unders in 2 Minutes

Rest 3 Minutes

Set 3 = Max Rep Unbroken Power Clean @ 80%

Rest 30 Seconds

Max Double Unders in 2 Minutes

*NO EXTENDED PAUSE AT THE TOP OF CLEAN

Shoulder Press + Push Press

4 Sets:

3 Shoulder Press + 6 Push Press @ 31×1

(No rxd tempo for shoulder press)

Metcon (Time)

For Time:

15-12-9

DB Shoulder Press 50/35

Clapping Push Ups

Burpee

Leave a Reply