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Tuesday, March 10, 2020

10
Mar

Tuesday, March 10, 2020

CrossFit Surge – CROSSFIT

Strength

A) 2 Sets

Bent over YTW x 5 each

Supine ring face Pull x 8

Single Arm KB/DB Overhead Carry x 60 yards (4×15 yards)

B) 3-4 Sets:

DB Arnold Press x 8

Wt. Strict Pull Ups x 4-6

Metcon (Time)

“Helen”

3 Rds For Time:

400m Run

21 KB Swings

12 Pull Ups

Competition

Strength

Based on Personal Need

Snatch

A) 3 Sets:

Snatch Panda Pulls x 4 @ 60%

B) 8 Sets: (Every 2 Minutes)

Back Squat x 3-3-2-2-2-1-1-1 (Build to 8-9 RPE)

C) Snatch Ladder (Every 90 Seconds)

Snatch x 1

*Start at 55-60% of 1 RM. Perform 1 rep and add load. Men add 10# and women add 5# continue as for as long as possible

Clean

A) 3 Sets:

Clean Panda Pulls x 4 @ 60%

B) 8 Sets: (Every 2 Minutes)

Back Squat x 3-3-2-2-2-1-1-1 (Build to 8-9 RPE)

C) Clean Ladder (Every 90 Seconds)

Clean x 1

*Start at 55-60% of 1 RM. Perform 1 rep and add load. Men add 10-20# and women add 5-10#

Metcon (Time)

For Time

2 Strict Handstand Push Ups + 2 Kipping Handstand Push Ups

20 Double Unders

4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups

30 Double Unders

6 Strict Handstand Push Ups + 6 Kipping Handstand Push Ups

40 Double Unders

8 Strict Handstand Push Ups + 8 Kipping Handstand Push Ups

50 Double Unders

8 Strict Handstand Push Ups + 8 Kipping Handstand Push Ups

40 Double Unders

6 Strict Handstand Push Ups + 6 Kipping Handstand Push Ups

30 Double Unders

4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups

20 Double Unders

2 Strict Handstand Push Ups + 2 Kipping Handstand Push Ups

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