Tuesday, February 12, 2019

CrossFit Surge – CROSSFIT

Strength

5 Sets:

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean

Metcon (Time)

For Time

15-12-9-12-15

Toe to Bar

Supine Row (Feet Elevated if able to)

Sit Ups

*Perform 6 DB Devil’s Press After each Round

Competition

Strength

A) 7 Sets: (EMOM)

1 Power Clean + 1 Hang Squat Clean + Front Squat

B) 6 Sets: (Every 2 Minutes)

Back Squat x 2-4-2-4-2-4 @ 75-85% (Use an undulating style of intensities. Think 85% for doubles and drop to less percentage for 4’s)

Metcon (3 Rounds for time)

A) 3 Rds For Time:

7 Ring Muscle Ups

12 yard Handstand Walk

11 Devils Presses

12 yard Handstand Walk

B) Bike For Calories:

2 Rds

40/32 Calories

Rest 30 seconds

32/24 Calories

Rest 30 seconds

24/18 Calories

Rest 30 seconds

C) 15-12-9-12-15

GHD Sit Ups

Feet Elevated Supine Row

Toe to Bar