Wednesday, February 13, 2019

CrossFit Surge – CROSSFIT

Push/Pull

4 Sets: (Alternate Movements every 2 Minutes)

3 Position Bench Press (wide, neutral, close) x 6 each

Banded Deadlift x 4 @ 80-85% of 3 RM

*Band Set Up = (https://youtu.be/FAMzK4aTgwo)

Push/pull accessory

3 sets

Barbell hip thrusts x 6-8

Stationary Dip/parallette Dip x max reps

Iso Hip Extension Hold x 20-40

Plank push up up/downs x 20-40 seconds

Competition

Strength

A) 5 Sets (Every 2 Minutes)

Behind the Neck Jerk x 3 (build to heavy 3)

B) 5 Sets (Every 90 Seconds)

Snatch x 3-3-3-2-1 @75-85%

C) 5 Sets (Every 90 Seconds)

Clean x 1 @85-90%

Metcon (AMRAP – Reps)

5 Rds For Reps

1 minute Burpee to 6″ target

1 minute Alternating DB Snatch 70/55

Rest 2 minutes

*goal is to set a consistent pace on the Burpees and increase intensity on the Snatches each round. Set a pace and work to complete at least 1 more rep of snatch round.