Monday, August 19, 2019

CrossFit Surge – CROSSFIT

Strength

Back Squat (every 2:30)

Set 1 = 5 @ 65

Set 2 = 5 @75

Set 3 = max reps at 85

* percentages based off 90% + 20 lbs

Metcon (Time)

A) 3 Rds

10 Box Jump Overs 20/16″(Depth Drops)

10 V-Ups

10 Squat Snatch 75/55 (Overhead Squat)

Then

B) 3 Rds

30 Double Unders

10 Squat Cleans 95/65 (Front/Goblet Squat)

10 Step Ups (5/5)

Competition

Strength

A) 3 Sets:

3 Clean Pulls + 3 Hang Clean Pull @ 65-75%

B) 8 Sets: (Every 2 Minutes)

3 TnG Power Clean @ 60-70% of clean

Rest 10 Seconds

2 Front Squat @ 70-80% (Front Squat from Rack)

*Build to heavy 3 TnG Power Clean, use 2 bars)

Metcon (Time)

4 Rds

20 cal row

10 Bar Muscle up

10 Alternating DB Squat Snatch (5/5)

Then

4 Rds

50 Double Unders

10 DB squat clean 55/40

10 Alternating pistols (5/5)