Tursday, December 18, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (2 Rounds for reps)

A) AMRAP in 5 minutes

5 Devils Press

8 Pull Ups

Rest 5 Minutes

B) AMRAP in 10 Minutes

10 DB Push Press

10 Box Jump

10 DB Front Squat

Competition

Metcon (2 Rounds for reps)

A) AMRAP in 5 minutes

5 Devils Press 50/35

4 Bar Muscle Ip

Rest 5 Minutes

B) AMRAP in 10 Minutes

10 DB Push Press 50/35

10 Box Jump

10 DB Front Squat

Snatch/Overhead Complex

A) 3×3 Muscle Snatch

B) 3×3 Power Snatch

C) 4×5 Snatch Pulls @ 85-90%

Overhead Complex

3 Sets:

20 Seconds Handstand Hold

Rest 10 Seconds

30 Seconds Max Double KB Shoulder Press

Rest 10 Seconds

20 Seconds Handstand Hold

Rest 2-3 Minutes