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Tuesday, October 30, 2018

30
Oct

Tuesday, October 30, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Bench Press/Russian Twist

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 6 reps Bench Press

*no failing

Seated DB or Plate Russian Twists x 8-10 each

then

2 Sets:

Bench Press Drop Sets

1×6 @ 95%

1×6 @ 90%

Metcon (Time)

For Time:

21 DB Shoulder to Overhead

21 Burpee

100 Double Unders

15 DB Shoulder to Overhead

15 Burpee

75 Double Unders

9 DB Shoulder to Overhead

9 Burpee

50 Double Unders

Competition

Jerk Complex

4 Sets:

2 Behind the Neck Jerk + 2 Front Rack Jerk (RPE 6-8)

Metcon (3 Rounds for reps)

3 Rds:

AMRAP in 5 Minutes:

Ring Muscle Ups

Rest 3 Minutes Between Sets

*Based off the 30 Muscle Up for time we did last week, take your average reps performed each minute and try to maintain 85% of that pace each round.

Bench Press/Russian Twist/GH Raise

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 6 reps Bench Press

*no failing

Seated DB or Plate Russian Twists x 8-10 each

GH Raise x 5

then

2 Sets:

Bench Press Drop Sets

1×6 @ 95%

1×6 @ 90%

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