Tuesday, January 15, 2019

CrossFit Surge – CROSSFIT

Hang Power Snatch

5×3 (above the knee)

Metcon (Time)

4 Rds For Time

50 Double Unders

12 DB Renegade Row 6/6

9 DB Push Press

6 Burpee

Competition

Snatch/Clean & Jerk Complex/Deads/EMOM

A) 5 Sets: (Every 90 Seconds)

Snatch x 3 @ 65-75%

B) 5 Sets (Every 90 Seconds)

Clean & Jerk Complex From Blocks

1 Clean Pull + 3 Cleans + 1 Jerk

C) 3 Sets:

Clean Deadlift from Blocks x 5

D) EMOM x 10

odd = 7-10 GHD Sit Ups

even = 1-3 Strict Ring Muscle Up

Metcon (Time)

4 Rds For Time

50 Double Unders

14 Toe to Bar

7 Hang Power Snatch 115/75

14/12 Calorie Bike