Monday, October 15, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Clean Complex

4 Sets:

Hang Power Clean ( below knee) + Front Squat + Clean (Squat) + Push Jerk

Banded Shoulder Circles x 10 (5 bottom to top + 5 top to bottom)

Metcon (2 Rounds for reps)

A) AMRAP in 7:30 Minutes:

6 Deadlift 165/110

4 Front Squat

8 Toe to Bar

Rest 2:30 Minutes

B) AMRAP in 7:30 Minutes:

4 Squat Clean 165/110

6 Shoulder to Overhead

8 Chest to Bar Pull Ups

Competition

Front Squat (Deload)

4×7 (RPE 4-6)

Front Squat (Deload)

4×7 (RPE 4-6)

Metcon (3 Rounds for reps)

A) AMRAP in 5 Minutes:

9 Toe to Bar

4 Thrusters 185/125

Rest 2 minutes

B) AMRAP in 5 Minutes

4 Squat Snatch 185/125

12 Chest to Bar Pull Ups

Rest 2 Minutes

C) AMRAP in 5 Minutes

6 Shoulder to Overhead 185/125

4 Bar Muscle Ups

Clean Pulls

3×5 @ 80% w/1 second pause 2″ off ground