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Wednesday, May 29, 2019

29
May

Wednesday, May 29, 2019

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 4 Sets (EMOM)

Minute 1 = 6-8 DB Floor Press

Minute 2 = 6-8 DB Bent Over Row

Minute 3 = 30-60 Double Unders

Rest 4 Minutes

B) 4 Sets (EMOM)

Minute 1 = 6-8 DB Lunges each

Minute 2 = 6-8 Toes Elevated DB RDL

Minute 3 = 20 yard plate push

Competition

Metcon (Time)

“Amanda”

9-7-5 For Time

Ring Muscle Up

Squat Snatch 135/95

Strength

A) 7 Sets (every 2 minutes)

Sets 1-3 = 3 Behind the neck jerk + 3 Close Grip Overhead Squats

Sets 4-7 = Behind the Neck Jerk x 3 (Build to heavy 3 between 75-80%)

B) 3 Sets:

Push Press @ 40×1 x 3-3-3 @70-80%

Wt. Strict Pull Ups x 8

C) 3 Sets

Tempo Trap Bar Deadlift @ 51×1 x 4 @ 80%% of Deadlift

Hurdle or Tuck Jump x 4

DB Squat Jump x 4 @ 30-40% of TBDL

Band Assisted Vertical Jump x 4

Rest 2:30

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