14
Apr
Saturday, April 14, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance/Competition
Metcon (3 Rounds for reps)
In Teams of 3 Perform:
A) AMRAP in 7 Minutes:
50 Deadlift 185/125 comp 225/155
50 Deadlift 225/155 comp 275/185
AMRAP Deadlift 275/185 comp 315/205
Rest 3 Minutes
B) AMRAP in 7 Minutes:
50 Thrusters 95/65 comp 115/75
50 Thrusters 115/75 comp 135/95
AMRAP Thrusters 135/95 Comp 155/105
Rest 3 Minutes
C) AMRAP in 7 Minutes:
Rope Climbs/Strict Pull Ups
Competition
A: 3 Position Clean
4×1 (Top to Bottom, RPE 5-6)
B: Split Jerk
4×3 (2 second pause in receiving position, RPE 5-6)
C: Tempo Front Squat
4×3 @32×1 (RPE 5-6)