Monday, September 23, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for weight)

2 sets:

A) 4 Sets (EMOM)

Front Squat x 3 @2111

Right into

B) 4 Sets (EMOM)

12/9 Calorie Row

Right into:

C) 4 Sets (EMOM)

3 Tempo Power Clean @21×2 or Sumo Deadlift

Right into:

D) 4 Sets (EMOM)

10 Toe to Bar

Competition

Strength

A) 6 Sets: (every 2 minutes)

Deadlift x 3 (build to heavy 3 rep, this is NOT maximum)

Sets 1-3 Perform Banded Deadbugs x 4 During Rest

B) 3 Sets:

Barbell Hack Squat x 10 (RPE 7, do not go to max effort) (https://youtu.be/VK57n9AW7yo)

Side Star Plank Hold x 15-25 Seconds

C) 3-5 Sets (Perform After WOD)

Ring/Strap Leg Curls x 10 (https://youtu.be/lGnBzW0kddY)

Bent over YTW x 8 each

Metcon (2 Rounds for weight)

2 sets:

A) 4 Sets (EMOM)

Front Squat x 3 @ 70-80%

Right into

B) 4 Sets (EMOM)

12-15/9-12 Calorie Row

Right into:

C) 4 Sets (EMOM)

3-5 Clean & Jerk @ 65%

Right into:

D) 4 Sets (EMOM)

10-14 Toe to Bar