Monday, October 29, 2018

CrossFit Surge – CROSSFIT

Performance/Competition

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 (4 Rounds for reps)

AMRAP in 3 Minutes:

6 Goblet Squats

6 Pull Ups

Rest 3 Minutes

AMRAP in 3 Minutes

6 Goblet Squat

4 Pull Ups

Rest 3 Minutes

AMRAP in 3 Minutes

6 Goblet Squats

8 Supine Row

Rest 3 Minutes

AMRAP in 3 Minutes

6 Goblet

10 Supine Ring Row

Performance

Metcon (4 Rounds for reps)

AMRAP in 3 Minutes:

6 Front Squats 185/125

4 Bar Muscle Ups

Rest 3 Minutes

AMRAP in 3 Minutes

6 Front Squat 155/105

6 Chest to Bar Pull Ups

Rest 3 Minutes

AMRAP in 3 Minutes

6 Front Squat 135/95

8 Pull Ups

Rest 3 Minutes

AMRAP in 3 Minutes

6 Front Squat 115/80

10 Supine Ring Row

Competition

1 Position Power Snatch

4×3 (RPE 6-7, choose position)

Kang Squat

3×7

Back Squat

4×6 (RPE 7-8)

Metcon (5 Rounds for reps)

5 Sets:

AMRAP in 3 Minutes:

6 Overhead Squats 185/125

4 Bar Muscle Ups

Rest 3 Minutes

*Goal is to choose a weight that you can perform at least 2 rounds unbroken.