Tuesday, October 22, 2019
CrossFit Surge – CROSSFIT
Essentials
Metcon (Weight)
For 20 Minutes:
Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats + 1 Snatch (Squat)
8 Medball knee raises
150m Run
*Goal is to not treat this as full effort. Work through each round at 80-85%, allow for Snatch technique with gymnastics strength work. Move efficiently, goal to work through 4+ sets depending on efficiency.
Performance
Metcon (Weight)
For 20 Minutes:
1st 10 minutes
Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats + 1 Snatch (Squat)
8 Medball knee to elbow
100m Run
2nd 10 minutes
Snatch x 1 (building)
8 Medball knee to elbow
100m Run
*Goal is to not treat this as full effort. Work through each round at 80-85%, allow for Snatch technique with gymnastics strength work. Move efficiently, goal to work through 4+ sets depending on efficiency.
Competition
Strength
A) 4 Sets (every 90)
Hang Power Clean x 5 @50-60%
B) 3 Sets
High Hang Snatch Pulls (shrugs) x 10 @ 50%
Banded Face Pulls x 10-15
C) 4 Sets (every 2 minutes)
Tempo Front Squat @1511 x 1 (build to rpe 7)
D) 3 Sets:
Single Leg RDL x 8 each
Incline Batwing Row x 8
Metcon (Time)
A) 12 Minutes EMOM
Minute 1 = 15 wall balls 30/20 + 3-5 Bar Muscle Up
Minute 2 = 12/9 Calorie Row + 3-5 Ring Muscle Up
Right into
B) 150’ Handstand walk (6×25′)