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Tuesday, August 24, 2021

24
Aug

Tuesday, August 24, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

Barbell Shoulder Press x 7

Wt. Strict Pull Up x 7

*Goal is for weight to be RPE 6-8. So for the sets of 6 you could probably perform 7-9 reps

C) For Time:

27/21-21/15-15/9 Calorie Row or 300-200-100m Run

21-15-9 Power Snatch 85/60

Competition

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

3 Muscle Snatch + 3 Overhead Squat (Building)

3 Sets:

Power Snatch + Snatch Balance x 3-2-1

4 Sets:

Hang Snatch (At the Knee) x 3 (Build to today’s 3 RM)

3 Set (EMOM)

Hang Snatch (At the Knee)@90% of today’s 3RM

3 Sets:

5 Snatch Deadlift (Build to today’s 5 RM) + 5 High Hang Snatch Power Shrugs

For Time:

27/21-21/15-15/9 Calorie Bike

21-15-9 Power Snatch 105/70

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