24
Apr
Wednesday, April 25, 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)
3×3
Metcon (4 Rounds for reps)
4 Sets:
8 Power Cleans (Unbroken)
Rest 15 Seconds
20 Seconds Star Side Plank Each
Rest 15 Seconds
6 Standing Broad Jump/Vertical Jump
Rest 15 Seconds
1 Minute Row For Calories (Increase pace and calories each set)
Competition
Behind the Neck Snatch Grip Push Press + Overhead Squat
4 Sets:
3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (RPE 6-7)
Metcon (5 Rounds for reps)
5 Sets:
8 Power Clean (Unbroken)
Rest 15 Seconds
20 Seconds Star Side Plank Each
Rest 15 Seconds
6 No Touch Over Box Jumps (Clear Box)
Rest 15 Seconds
1 Minute Bike for Calories (increase pace and calories each set)