22
Oct
Monday, October 22, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Clean Complex/Band Pull a Parts
4 Sets:
Hang Power Clean ( below knee) + Front Squat + Clean (Squat) + Push Jerk
Banded Pull a Parts x 15-20
Essentials
Metcon (AMRAP – Rounds and Reps)
4 Sets:
AMRAP in 5 Minutes:
200m Run
12 Burpee
In Remaining Time:
5 Squat Clean
7 Yoga Push Ups/Push Ups
Rest 3 Minutes Between Sets, Resume where you left off
Performance
Metcon (AMRAP – Rounds and Reps)
4 Sets:
AMRAP in 5 Minutes:
200m Run
12 Burpee
In Remaining Time:
5 Squat Clean 145/110
7 Handstand Push Ups
Rest 3 Minutes Between Sets, Resume where you left off
Competition
Front Squat
4 Sets:
Front Squat x 5 (RPE 7-8)
Band Pull a Parts x 15-20
Metcon (4 Rounds for reps)
4 Sets:
AMRAP in 5 Minutes:
60/40 Calorie Row
In Remaining Time:
6 Squat Clean 165/115
9 Handstand Push Ups
Rest 3 Minutes Between Sets, Start from beginning each set
Clean Pulls/Seated Single Arm DB Shoulder Press
3 Sets:
Clean Pulls x 4 @100, 105, 110%
Seated Single Arm DB Shoulder Press x 6 each