23
Oct
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%