Tuesday, September 24, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

Snatch complex

Metcon (AMRAP – Reps)

For 20 Minutes:

3 Position Power Snatch (High Hang, at knee, floor)

3 Strict Pull Ups

6 Kipping Pull Ups

9 Dips

30 Double Unders

Rest 90 Seconds

*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) 8 Sets

Snatch from blocks x 1 (work up today’s heavy single)

B) 6 sets

Push Press x 2 (build to heavy 2)

4 Weight Strict Pull Ups + 6 Strict pull ups

Metcon (4 Rounds for time)

3 Sets

4 Rds

10 Power Snatch 95/65

3 Ring muscle ups

45 Double unders

Rest 3 minutes between sets