19
Feb
Tuesday, February 19, 2019
CrossFit Surge – CROSSFIT
Essentials/Performance
Strength
5 Sets: (EMOM)
3 Power Clean
3 Thrusters
Metcon (Time)
3 Rds For Time:
6-10 Parallette Shoot Throughs
15 Straight Legged Sit Ups
3-5 Wall Walks
15 Toe to Bar/Reverse V-Ups
20 Step Ups (10/10)
Competition
Strength
A) 5 Sets (EMOM)
Power Snatch x 3 @ 70%
B) B) 6 Sets: (Every 2 Minutes)
Front Squat x 2-4-2-4-2-4 @ 75-85% (Use an undulating style of intensities. Think 85% for doubles and drop to less percentage for 4’s)
C) 5 Sets: (EMOM)
3 Power Clean
3 Thrusters
Choose weight based on your capacity:
185/125
155/115
135/95
95/75
Metcon (Time)
A) 3 Rds For Time:
10 Burpee Ring Muscle Up
15 GHD Sit Ups
50 ft. Handstand Walk
15 Toe to Bar
20 Medball Pistols 20/14
B) 5 Rds For Calories
1 Minute Calories on Bike
1 Minute Row @ 2:00/2:10 500m Split Pace