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Wednesday, November 13, 2019

15
Nov

Wednesday, November 13, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets

1 1/4 Back Squat @2111 x5

Single Leg RDL x 8 Each

Single Arm Overhead Carry x 30 each

Metcon (Time)

Essentials:

3 Rds:

3-5 Wall Walks or 14 Shoulder to Overhead 115/75

14 Pull ups

14 Deadlifts

Performance: (14 min cap)

3rds:

7-14 Handstand Pushup or 14 Shoulder to Overhead 115-135/75-95

5/3 Muscle Ups

21 Deadlifts 115-135/75-95

Comp

3Rds for Time

7 strict Handstand Push ups

7 Kipping Handstand Push up

7/5 Ring Muscle Ups

24 KB Snatch 55/35 (12 each)

Competition

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Tall Snatch

Snatch from below knee

A) 3 Sets: (Every 90 Seconds)

Snatch High Pull + Muscle Snatch + Power Snatch + Overhead Squat

B) 3 Sets: (Every 90 Seconds)

3 Position Snatch @ 60-70%

C) 4 Sets

Front foot elevated Dual KB Front Rack Split Squat w/4 second pause at the top x 8 each

Single Leg RDL x 8 (rpe 8)

Bottoms Up Single Arm KB Overhead Carry x 30 yards each

Ring YTW x 6-8 each

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