3
Sep
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