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Monday, October 22, 2018

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

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