Monday, January 8, 2018

CrossFit Surge – 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