21
Mar
Wednesday, March 21, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
A: 3 Position Pause Clean Pull + Hang Clean Complex
6 Sets: (Every 2 Minutes)
3 Position Pause Clean Pull (Below knee, Above Knee, Mid Thigh) + Hang Power Clean + Front Squat + Push Press + Hang Squat Clean Thurster
B: Push/Pull
3 Sets:
Tempo Front Foot Elevated Split Squat @ 21×1 x 6-8 each
Tempo Supinated Grip Bent Over Barbell Row @2121 x 6-8 each
C: Overhead Stability
Accumulate 3 Minutes Overhead hold with 103% of your shoulder Press
*Every Time you break Perform 12-15 Hip Extensions