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Wednesday, February 14, 2018

14
Feb

Wednesday, February 14, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

PVC Snatch Complex

Banded W to Y Press x 20

Essentials

A: 3 Position Power Snatch + Overhead Squat

4 Sets:

3 Position Power Snatch (Top to Bottom) + 3 Overhead Squats

Performance

A: 3 Position Snatch/Overhead Squat/Snatch Complex

4 Sets:

3 Position Power Snatch (Top to Bottom) + Overhead Squat + Snatch (Squat)

B: Giant Set

3 Sets:

5 Single Arm KB/DB Floor Press + 3 Turkish Get Ups each

Bulgarian RDL x 8 each

Tempo Feet in Ring or Strap Plank Sew Saw 2121 x 30-60 Seconds

Alternating Pronated/Supinated Grip Single Hang from Pull Up Bar x 6-10 each

Competition

Metcon (Time)

4 Sets:

30/20 Calorie Bike

50 Air Squat

30 DB Deadlift 50/35

Rest 4 Minutes between sets

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