15
Oct
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