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Monday, September 24, 2018

24
Sep

Monday, September 24, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

3 Position Clean + Jerk

4 Sets:

3 Position Clean (Top to Bottom) + 1 Push Jerk

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

Essentials

Metcon (2 Rounds for time)

A) AMRAP in 3 Minutes

Clean & Jerk

*Goal is at least 30 Reps

Rest 3 Minutes:

B) For Time: (6 Minute Cap)

20 Thrusters

40 Pull Ups

Metcon (2 Rounds for time)

A) AMRAP in 3 Minutes

Clean & Jerk 145/100

*Goal is at least 30 Reps

Rest 3 Minutes:

B) For Time: (6 Minute Cap)

20 Thrusters 125/85

20 Bar Muscle Ups (x2 Pull Ups)

Competition

Front Squat

4 Sets:

Front Squat x 6 (RPE 7-8)

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

Metcon (3 Rounds for time)

A) For Time: (3 Minute Cap)

30 Clean & Jerk 165/115

Rest Until 6 Minute Mark

B) For Time: (6 Minute Cap)

20 Thrusters 155/105

20 Bar Muscle Ups

Rest Until 15 Minute Mark

C) For Time: (5 Minute Cap)

30 Sumo Deadlift High Pulls 135/95

40 Toe to Bar

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