Monday, October 28, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for time)

A) For Time

50 Single DB Front Rack Step Up (25/25) 50/35

*Every minute on minute perform 4 Burpee

Rest 4 Minutes

B) For Time

50 Barbell Hip Thrusts 185/125

*Every minute on minute perform 8 Medball Sit Ups

Rest 4 minutes

C) For Time

50 Single DB Front Rack Step Up (25/25) 50/35

*Every minute on minute perform 20 Double Unders

Competition

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

B) 6 Sets (every 90 seconds)

Hang Power Clean x 3 @ 60-75%

C) 3 Sets

Safety Bar Squat x 5 @ 85+%

D) 3 Sets (Perform After WOD)

Safety Bar Good Mornings find 8 RM

DB Lunge x 10 Each

E) 3 Sets:

Ring/Strap Hamstring Curl x 10

Single DB Single Leg Calf Raise x 10-15 each (Hold DB in Same side as working leg)

Kneeling Banded Russian twist x 10 each

Metcon (Time)

In a 17 Minute Window Perform

5 Rds

12 Double DB Step Up Overs 45/30

6 Ring Muscle Ups

In Remaining Time Find 3 RM Overhead Squat From Floor