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Tuesday, June 11, 2019

11
Jun

Tuesday, June 11, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

Choose option based on personal need:

A) strength/power emphasis option

8 Sets

4 Power Clean 155/105

5 Push Press

6 Bar facing Burpee

Rest 2 minutes

B) Muscular Endurance option

5 Sets

14 Sumo Deadlift High Pull 85/60

21 Push Press

14 Bar Facing Burpee

Rest 2 minutes

Competition

Strength

A) 4 Sets:

Jerk x 2 @ 70-80%

B) 3 sets:

Barbell Shoulder Press x 4 @80-89%

Snatch Pull x 5 @ 90-99%

C) 3 Sets:

Max Rep Ring to Arm Pit Ring Pull Ups with 60 seconds rest

Metcon (Time)

Choose option based on personal need:

A) strength/power emphasis option

8 Sets

4 Power Clean 165/115

5 Push Press

6 Bar facing Burpee

Rest 2 minutes

B) Muscular Endurance option

5 Sets

16 Sumo Deadlift High Pull 85/60

24 Push Press

16 Bar Facing Burpee

Rest 2 minutes

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