Wednesday, December 18, 2019

CrossFit Surge – CROSSFIT

Strength

A) 5 Sets (Alternate Every 2 Minutes)

Minute 1 = Bench Press x 6-4-2-6-4

Minute 2 = Power Clean x 4-4-3-3-2

Metcon (Time)

For Time:

10-1

Front Rack Lunge 115/75

Ring Push Up

Competition

Strength

A) 4 Sets:

Tempo Safety Bar Split Squat @13×1 x 4 each (Goal to increase 5-10# from last week)

Rest 10 Seconds

Hurdle Jump to Lateral Shuffle x 4

Rest 10 Seconds

DB Squat Jumps x 5 @ 30-40% of Split Squat weight

Rest 2 Minutes

B) 4 Sets:

Tempo Push Press @31×1 x 4 (Goal to increase 5-10# from last week)

Rest 10 Seconds

Medball Explosive Chest Pass x 5

Rest 10 Seconds

Speed Barbell Shoulder Press x 5 @ 30-40% of Push Press

Rest 10 Seconds

Band Assisted Reactive Push Up x 5

Rest 2 Minutes

Metcon (Time)

For Time

10-1

Thrusters 95/65

Supine Row

Ring Push Up