Tuesday, February 26, 2019

CrossFit Surge – CROSSFIT

In Loving Memory

WOD Warm Up

3 Sets: (Every 2 Minutes)

3 Thrusters

3 Sumo Deadlift High Pull

3 Push Jerk

3 Overhead Squat

3 Front Squat

3 Burpee

*Increase load over the 3 sets to the loading you’re going to use for the WOD.

Essentials

Metcon (Time)

Adjusted “Julie”

For Time:

15-20 Thrusters

15-20 Sumo Deadlift High Pull

15-20 Push Jerk

15-20 Overhead Squat

15-20 Front Squat

15-20 Burpee

Performance

Metcon (Time)

“Julie”

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

*Every minute on the minute including 0:00 perform 4 burpee

Competition

Strength

A) 4 Sets:

Clean x 3 @70-80%

B) 4 Sets:

Behind the Neck Jerk x 3 @70-80%

C) 3 Sets:

Double KB Walking Lunges x 15 yards

Single Arm DB/KB High Pull x 10 each

Metcon (Time)

“Julie”

For Time:

20 Thrusters 115/75

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

*Every minute on the minute including 0:00 perform 4 burpee