Monday, May 11, 2020
CrossFit Surge – CROSSFIT
Metcon (Weight)
10 Sets: EMOM
MInute 1 = 6/4 Handstand Push Up + 9 Deadlift + 6 Hang Power Clean
Minute 2 = Rest
Barbell Strength
A) 3 Sets:
Every 3 Minutes Perform
5 Double DB Box Jump or Vertical Jump
5 Unweighted Box Jump with Step Down or Vertical Jump
*Squat Jumps = DBs by side, touch single deads of both dbs to floor and explode up into a max vertical leap.
B) 3 Sets:
1 1/4 Front Squat @21×1 x 3
C) 6 Sets: (Every 2 Minutes)
2 Power Clean
Sets 1-3 = 80% of Power Clean
Sets 4-6 = 85% of Power Clean
D) 5 Sets: (Every 3 Minutes)
Back Squat x 3 @ 76-85%
Bench Press/Floor Press x 3
E) 3 Sets:
20 Skull Crushers
20 Tate Press or JM Presses if only have barbell
20 Floor Press or Push Ups
Rest 90 Seconds
Metcon (4 Rounds for time)
A) 3 Sets:
Every 3 Minutes Perform
5 Double DB Box Jumps with step down or vertical jump
5 Unweighted Box Jumps with step down or vertical jump
B) 6 Sets: (Every 2 Minutes)
2 Power Clean + Push Jerk
Sets 1-3 = 80% of Power Clean
Sets 4-6 = 85% of Power Clean
C) 6 Sets: (Every 3 Minutes)
Back Squat x 3 @ 76-85% (Goal to increase 2-4% from last week)
Bench Press/Floor Press x 3 (Goal to increase 5%+ from last week)
D) 3-4 Sets: (Every 8 Minutes)
500m Row or 400m Run
20 Toe to Bar
15 Hang Power Clean 135/95
10 Strict Handstand Push Ups (Perform 4/2″ Deficit if you’re able to)
*These should be sprints, recover between efforts.