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Wednesday, April 1, 2020

1
Apr

Wednesday, April 1, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

A) Shoulder Press @3030 x 15

Laying Prone Heels on Bench or Chair Heel Curl @3010 x 15

B) For Time:

20-18-16-14-12-10-8-6-4-2 Alternating Single Arm DB Snatch if Barbell only perform 10-1

20-18-16-14-12-10-8-6-4-2 DB Lunges

Barbell Strength

A) Snatch Warm

3 High hang Snatch Pulls + 3 High Hang Snatch High Pulls + 3 High Hang Muscle Snatch + 3 x Feet transfer w/bar oh (1/4, 1/2, full) + 3 snatch Balance + 3 Sotts Press + 3 Overhead Squats + 3 Snatch

B) 3 Sets

High Hang Snatch High Pull + Tall Snatch

C) 4 Sets

High Hang Muscle Snatch + Hang Power Snatch + Overhead Squats

D) 3 Sets

Tempo Front Rack Bulgarian Split Squat @3031 x 15 each

Supinated Grip Bent Over Row 12

E) 100 Russian Twists

Strength

A) 4 Sets:

Perform 3 Unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

*Go through the sequence 3 times, rest 3-5 minutes. Repeat 3 more sets, build to heavy load.

B) 3 Sets:

Bulgarian Split Squat or Split Squat @ 3031 x 15 each

Elbow on Knee External Rotation x 10

Lateral Raise x 15-20

Metcon (AMRAP – Reps)

3 Sets:

2 Minutes DB Push Up + Renegade Row

Rest 1 Minute

2 Minutes Double Unders

Rest 1 Minute

2 Minutes Row/400m Run

Rest 1 Minute

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