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)