Wednesday, April 15, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

Every 3 Minutes x 7 sets Perform:

12 KB/ DB Sumo Deadlift High Pulls or odd Object Ground to Overhead

24 Single Leg Alternating V-Up

24 Mountain Climbers

12 KB Swings or single arm alternating db snatch

Metcon (Time)

Every 3 Minutes x 7 sets Perform:

12 Sumo Deadlift High Pulls or odd Object Ground to Overhead

24 Single Leg Alternating V-Up

24 Mountain Climbers

12 Power Snatch

Barbell Strength

A) Snatch Warm

3 High hang clean Pulls + 3 High Hang Clean High Pulls + 3 High Hang Muscle Snatch + 3 Front Squat + 3 Tall Clean + 3 Front Rack Sotts Press + 3 Clean Grip Overhead Squats

B) 3 Sets

High Hang Clean High Pull + Tall Clean

C) 4 Sets

1 Muscle Clean + 3 Hang Power Clean + 4 Front Squats

D) 3 Sets

Tempo Front Rack Bulgarian Split Squat @3031 x 12 each

Supinated Grip Bent Over Row x 8

E) 100 Russian Twists

*EMOM perform 15 second plank

Strength

A) 5 Sets:

Snatch Balance x 3 (Work up to moderate to heavy 3)

B) 3 Sets: (Perform After WOD)

Nordic Drops x 5-7

Russian Twist x 20 Twists

45-60 Seconds Supinated Grip Hang From Pull Up Bar

Metcon (3 Rounds for time)

A) 4 Sets:

Deadlift x 5-4-3-2 @ 75-85%

400m Run

Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets:

5 Push Jerk (Building)

1 Minute Box Jump Overs

Rest 2 Minutes

Rest 5 Minuts

C) For TIme:

50/40 Calorie Row or 60/50 Calorie Bike

*EMOM including 0:00 10 KB Swings