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Monday, October 8, 2018

8
Oct

Monday, October 8, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Clean & Jerk Complex

4 Sets:

2 Position Power Clean (Above knee, below knee) + Front Squat + Clean (Squat) + Push Jerk

Banded Shoulder Circles x 10 (5 bottom to top + 5 top to bottom)

Metcon (Time)

5 Rds:

6 Burpee Over Bar

12 Deadlift 155/105

9 Hang Power Clean

6 Burpee Over Bar

20-30 Seconds Hollow/Tuck Hold

Rest 90 Seconds

Competition

Front Squat

4×6 (RPE 7-8)

Metcon (4 Rounds for reps)

4 Sets:

AMRAP in 4 Minutes:

15 Burpee Box Jump Overs 30/24

In Remaining Time:

9 Deadlift @ 70-75% of 1RM

12 Ring Dips

Rest 3 Mintes

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