19
Apr
Friday, April 20, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
45 Seconds Jump Rope
45 Seconds Plank Hold (Ring Plank Hold if you’re able)
30 Seconds Iso Hip Extension Hold
Essentials/Performance Metcon
Tempo Back Squat
5 Sets:
Tempo Back Squat @32×1 x6-6-5-5-4
Competition
A: High Hang Clean + Jerk
4 Sets:
2 High Hang Clean + 2 Jerk (RPE 6-7)
B: Lower Push/Pull
3 Sets:
Tempo Kang Squat @3111 x 4-6
Tempo Wt. Hip Extension @3012 x 6-8
C: Tempo Snatch Grip Deadlift
4 Sets:
Tempo Snatch Grip Deadlift @4000 x 3 (RPE 7-8)
Essentials/Performance/Competition
Metcon (Time)
For Time:
1000m Row
40 Jumping Lunges (20/20)
100 Double Unders
40 DB Push Press
20 Burpee