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Monday, September 7, 2020

7
Sep

Monday, September 7, 2020

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for time)

A) 4 Sets: (Every 90 Seconds)

3 Position Pause Clean Pull (Pause below knee, above knee, mid thigh) + Hang Power Clean + Power Clean

B) Recovery/Deload week

3 Sets:

5 Back Squat

10 DB Bent Over Row (Controlled Reps)

30 Seconds Double Unders

*Back Squat @ 50-60%

C) 3 Sets:

Power Clean

Burpee Box Jump Overs

Rest 90 Seconds Between Sets

Set 1 =

2-4-6 Power Clean 185/95

Burpee Box Jump

Set 2 =

3-6-9 Power Clean 135/95

Burpee Box Jump

Set 3 =

4-8-12 Power Clean 95/65

Burpee Over Bar

Barbell Strength

A) 2 Sets:

Depth Drops with band around knees x 8

B) 3 Sets (Every 2 Minute)

5 Double DB Squat Jumps 50/35

5 Unweighted Max Effort Vertical Jumps

C) 5 Sets:

1 Tempo Front Squat + 2 No Tempo Front Squat (Build to today’s Heavy Complex)

D) 3 Sets: (Every 90 Seconds)

3 Position Snatch (High Hang, Above Knee, Floor) @ no heavier than 60%

into:

6 Sets: (EMOM)

Hang Snatch x 1

Sets 1-2 = 70-75%

Sets 3-4 = 75-80%

Sets 5-6 = 80-85%

2 Sets:

Snatch Pull x 3 @ 95-100%

Metcon (2 Rounds for reps)

2 Sets:

L-Sit Lifts on Box x x 20 Seconds

Hand Plank Cross Knee To Elbow x 10 reps

Straight Body Crunch x 20 Seconds

Stallder Leg Lifts to Plate x 10 reps

Hand Plank Cross Knee To Elbow x 10 reps

Straight Body Crunch x 20 Seconds

A) 2 Sets:

Depth Drops with band around knees x 8

B) 3 Sets (Every 2 Minute)

5 Double DB Squat Jumps 50/35

5 Unweighted Max Effort Vertical Jumps

10/7 Calorie Bike Sprint

C) 5 Sets:

1 Tempo Front Squat + 2 No Tempo Front Squat (Build to today’s Heavy Complex)

D) 3 Sets: (Every 90 Seconds)

3 Position Snatch (High Hang, Above Knee, Floor) @ no heavier than 60%

into:

6 Sets: (EMOM)

Hang Snatch x 1

Sets 1-2 = 70-75%

Sets 3-4 = 75-80%

Sets 5-6 = 80-85%

2 Sets:

Snatch Pull x 3 @ 95-100%

F) AMRAP in 7 Minutes

3-6-9-12-etc…

Burpee Box Jump 30/24

Power Clean 185/125

Rest 3 Minutes

AMRAP in 7 Minutes

3-6-9-12-etc…

Burpee Box Jump 24/20

Power Clean 135/95

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