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Wednesday, March 20, 2019

20
Mar

Wednesday, March 20, 2019

CrossFit Surge – CROSSFIT

New Weightlifting

A) 4 Sets:

Behind the Neck Push Press + 3 Overhead Squat @2211

Kneeling Banded Top to Bottom Ax Chop x 10 each

B) 4 Sets:

Sumo Deadlift @21×1 x 8-6-4-4

Kneeling Straight Arm Banded Pull Downs x 10

Banded Face Pulls x 10-15

Chin Over Bar Pull Up Iso Hold x 25 Seconds

Competition

Strength

A) 5 Sets:

Split Jerk x 3-2-2-1-1 @75-85%

Banded Face Pulls x 10-15

B) 3 Sets:

Snatch Balance x 3 (Build to heavish 3)

Landmine Bent Over Rope T Row x 5-7

D) 3 Sets:

Tall Clean x 3

Supine Ring YTW x 6-8

Metcon (Time)

A) 4 Rds:

2 Heavy Clean & Jerk @ 75-85%

8 Squat Clean & Jerk 135/95

6/4 Ring Muscle Up

Rest 3 Minutes

*The goal here is speed development. We are using a heavy load to over stimulate your CNS and promote a faster and more violent contraction on the lighter speeds, ideally allowing for faster speeds. Treat these 3 movements like a pure race. Transition time, equipment set up, and rep speed should all be maximized as best as possible. Be sure to scale the load of your 2 heavy reps so they are challenging yet no misses are risked!

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