Tuesday, August 28, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

With a Partner Complete 20 Rds For Time:

5 Wt. Strict Pull Ups 35/20

5 BW Bench Press

*Weight should be a weight you can perform UB for most sets. NO Kipping perform strict.

If Time Permits:

2 Sets:

Prone Incline DB Batwing Row x 8-10

Band Pull a Parts x 40 (Every 10 Reps Alternate Between Pronated and Supinated Grip)

Competition

Behind the Neck Jerk

4×2 (RPE 7-8)

2×1 (RPE 8-9)

3 Position Power Snatch

4×1 (RPE 6-7)

Metcon (Time)

10 Rds For Time:

5 Wt. Strict Pull Ups 55/35

5 BW Bench Press

*Weight should be a weight that you can perform UB for most sets. Scale appropriately.