8
Jan
Monday, January 8, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
Plank Lid Lateral Slides x 15-20 each
Double Leg Hip Bridge x 15 + Single Leg Hip Bridge x 10 each
High Hang Clean High Pulls x 3
High Hang Muscle Clean x 3
High Hang Power Clean x 3
Thruster x 3
Hiedins x 10 ea.
Essentials/Performance
A: 3 Hang Power Clean + 3 Front Squat
5×1 (Every 2 Minutes)
B: Metcon (No Measure)
7 Sets Each:
Odd Minutes = 5 DB Power Clean 50/35 + 5 Burpee Box Jump Overs 24/20
Even Minutes = 15 Wall Ball
Competition
A: Back Squat
4×2 (RPE 6-8)
3×1 (8-10)
B: Metcon (No Measure)
7 Sets Each:
Odd Minutes = 5-8 DB Power Clean 50/35 + 5-8 Burpee Box Jump Overs 24/20
Even Minutes = UB 15-20 Wall Ball 30/20