Call Us: (720) 335-5591

Wednesday, February 21, 2018

21
Feb

Wednesday, February 21, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

PVC Snatch Complex

Banded W to Y Press x 20

Essentials

3 Position Power Snatch + Overhead Squat

4 Sets:

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

Performance

3 Position Snatch/Overhead Squat/Snatch Complex

4 Sets:

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

Giant Set

3 Sets:

Tempo Bottoms Up KB Press @2111 x 6-8 each

Banded Good Mornings x 12-15 each

Hip Extension x 8-10

Tempo Feet in Ring or Strap Plank Knee to Elbow 2121 x 8-10

Ring Plank Hold x 30-45 Seconds

Top of DB Pinch Carry x 40 yards

Competition

A: Clean/Push Press Cycling

10 Sets: (EMOM)

3 Power Clean @ 50%

3 Push Press @ 50%

*Use 2 bars, focus on cycling skill

B: Metcon (AMRAP – Reps)

For Total Reps

5 Sets:

30 Seconds Bike for Calories

Rest 30 Seconds

30 Seconds KB Swing

Rest 30 Seconds

C: Single Arm Carry

4 Sets:

Single Arm KB Carry x 40 yards 70/55

Rest 60 Seconds

Leave a Reply