17
Apr
Wednesday, April 18, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
3 Sets:
3-2-1 (3 Squats, 2 Push Ups, 1 Broad Jump) x 3
Russian KB Swing x 12
35 Seconds Row @ Moderate Pace
Essentials/Performance
Deadlift off Blocks (Every 2 Minutes)
4×5
Competition
A: Behind the Neck Snatch Grip Push Press + Overhead Squat
3 Sets:
3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squats
B: Tempo Back Squat
5 Sets:
Tempo Back Squat @32×1 x 6,6,5,5,4 (RPE 6-7)
C: Push/Pull/Pul
3 Sets:
Tempo DB Suitcase Banded Internal Distraction Split Squat @20×1 x 6-8 each
Tempo Strict Ring Pull Ups @21×1 x 4-6
Tempo Single Leg DB RDL @2011 x 6-8 each
Essentials/Performance/Competition
Metcon (5 Rounds for time)
5 Sets:
10 Hang Power Clean (Unbroken sets, choose weight)
Rest 15 Seconds
30 Seconds Hollow Hold
Rest 15 Seconds
8 Seated Box Jump/Vertical Jump
Rest 15 Seconds
300/250m Row (Increase pace each round)
Rest 90 Seconds