Monday, February 25, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for weight)

Re-Test

A) 3 RM Back Squat Test!!!

In 7 Sets or Less Build to today’s 3 RM: (Every 2:30)

Back Squat x 3

B) In 7 Sets or Less Build to today’s 1RM: (Every 2:30)

Shoulder Press x 1

Metcon (Time)

If Time Permits:

“Baseline”

For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Competition

New Weightlifting

A) 2 Sets:

Muscle Snatch x 3

B) 3 Sets:

Power Snatch x 3 @65-70%

C) 3 Sets:

Snatch x 3 @ 75-83%

D) 4 Sets:

Front Squat x 6-5-4-3 @70-80%

Push Press x 6-5-4-4 @60-70%

E) 3 Sets:

Hand Assisted Single Leg RDL x 8 Each (Use leg of Rig to balance and pull up so you can increase loading)

Incline Bench Press x 5 (RPE 6-7)

Metcon (AMRAP – Reps)

4 Rounds For Reps:

1 Minute Toe to Bar

1 Minute Pull Ups

1 Minute Handstand Push Ups

1 Minute Row For Calories

Rest 30 Seconds