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