Monday, April 29, 2019

CrossFit Surge – CROSSFIT

Strength

6 Sets:

Back Squat x 4-2

Set 1 = 4 Reps @ 70%

Set 2 = 2 Reps @ 75%

Set 3 = 4 Reps @ 70%

Set 4 = 2 Reps @ 80%

Set 5 = 4 Reps @ 70%

Set 6 = 2 Reps @ 85%

Metcon (Time)

5 Rds For Time:

6/4 Strict Wt. Pull Ups

12/8 DB Deficit Push Ups

12 DB Skier Swings

16 Step Back Wt. Lunges 8/8

Competition

Strength

Testing

A) In 7-10 Sets Build to:

1 RM Strict Shoulder Press x 1

B) In 7-10 Sets Build to:

1 RM Weighted Pull Up

C) AMRAP in 2 Minutes

Kipping Handstand Push Ups

D) 2 Sets For Reps:

Bar or Ring Muscle Up

Work 45 Seconds

Rest 30 Seconds

Work 35 Seconds

Rest 20 Seconds

Work 25 Seconds

Rest 10 Seconds

*Choose based on need your own persons weakness or if you feel you knee volume vs. the other. Compare to scores from January if you recorded them.

E) 10 Minutes

Bike for Calories