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