Tuesday, October 23, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Bench Press

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 8 reps Bench Press

*no failing

Seated DB or Plate Russian Twists x 8-10 each

then

2 Sets:

Bench Press Drop Sets

1×8 @ 95%

1×8 @ 90%

Metcon (Time)

For Time:

100 Double Unders

75 Sit Ups

50 Push Press

25 Burpee Pull Ups

Competition

3 Position Power Clean

4×1

Jerk Complex

5 Sets:

2 Behind the Neck Jerk + 1 Split Jerk from front (RPE 7-8)

Snatch Grip Behind the Neck Push Press + Overhead Squat

4 Sets

3 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

Metcon (Time)

For Time: (15 minute cap)

30 Ring Muscle Ups

Bench Press/Russian Twist/GH Raise

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 8 reps Bench Press

*no failing

Seated DB or Plate Russian Twists x 8-10 each

GH Raise x 6

then

2 Sets:

Bench Press Drop Sets

1×8 @ 95%

1×8 @ 90%