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.