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.