Monday, September 30, 2019

CrossFit Surge – CROSSFIT

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

Front Squat x 4 @ 2111

Right into

B) 4 Sets (EMOM)

Double Unders x 30-50 or 30 Second AMRAP

Right into:

C) 4 Sets (EMOM)

Banded Russian KB Swings x 10-15

Right into:

D) 4 Sets (EMOM)

6-10 Pull Ups (if you can perform c2b do so)

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

Front Squat x 4 @ 80%

Right into

B) 4 Sets (EMOM)

Double Unders x 30-50 or 30 Second AMRAP

Right into:

C) 4 Sets (EMOM)

Hang Power Clean x 2 (up to 80%)

Right into:

D) 4 Sets (EMOM)

8-12 Chest to Bar Pull Ups

Strength

A) 4 Sets: (every 2 minutes)

Deadlift x 3 + chain (build to 80% of 93% of your 1RM)

Sets 1-2 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