Monday, September 3, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

For Time:

5K Run

Competition

Power Snatch

4×3 (RPE 6-7)

Back Squat

4×7 (RPE 7-8)

Clean Pulls (Above Knee)/Tempo Pull Ups

3 Sets:

Clean Pulls (Above Knee) x 5 @ 100, 105% x 2

Tempo Pull Ups @ 0500 x 8

Metcon (3 Rounds for reps)

A) AMRAP in 4 Minutes:

4 Power Clean 205/125

8 Burpee Box Jump Overs 24/20

Rest 4 Minutes

B) AMRAP in 4 Minutes:

6 Front Squat 165/115

8 Strict Handstand Push Ups

Rest 4 Minutes

C) AMRAP in 4 Minutes:

5 Thrusters 135/95

3 Bar Muscle Ups

*Goal is to challenge your pace, weight should be a weight you can perform at least the first 2 sets UB.

Good Mornings/ Bar Hanging Hip Taps/Iso Goblet Squat

3 Sets:

Good Morning @21×1 x 5 (RPE 5-6)

Bar Hanging Hip Taps x 10

Iso Goblet Squat x 30 Seconds Hold in Bottom