Monday, January 14, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

5 Sets:

AMRAP in 3 Minutes

5 DB Power Clean 50/35

7 Hand Release Push Up

10 Alternating Lunges

Rest 1 minute, resume where you left off

Pull/Push/Step

4 Sets:

Strict Pull Ups x 5

Seated DB Z Press x 8

Banded Lateral Step x 15 each

Competition

Deficit Banded Snatch Pull (EMOM)

5 Sets: (EMOM)

1″ Deficit Banded Snatch Pull x 5 @ 90+%

Back Squat/Wt Ring Pull Up/Z Press

5 Sets

Back Squat x3 @70-80%

Sets 1-3 Super set

Wt Strict Ring Pull Up x 5

DB Z Press x 8

Push Press/RDL

3 Sets: (EMOM)

Minute 1 = Push Press x 4

Minute 2 = RDL x 3-3-2 @ 80-90% of Clean

Metcon (AMRAP – Rounds and Reps)

5 Sets:

5 Power Clean 165/110

7 Hand Release Push Ups

10 Alternating Pistols (5/5)

Rest 2 Minutes, resume where you left off. Loading should be a load you could perform at least the first 2 rounds UB TnG.