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Friday, March 1, 2019

1
Mar

Friday, March 1, 2019

CrossFit Surge – CROSSFIT

Sweat

Metcon (Time)

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises

50 single-unders

13 KB Swings

13 Goblet Squats

25 hanging knee-raises

50 single-unders

15 KB Swings

15 Goblet Squats

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

18 KB Swings

18 Goblet Squats

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

21 KB Swings

21 Goblet Squats

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

24 KB Swings

24 Goblet Squats

Stop at 20 minutes.

Essentials

Metcon (Time)

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises

50 single-unders

15 squat cleans, 95/55

25 hanging knee-raises

50 single-unders

13 squat cleans, 115/75

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

11 squat cleans, 135/95

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

9 squat cleans, 155/115

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

7 squat cleans, 185/135

Stop at 20 minutes.

Performance/Competition

Metcon (Time)

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135/85

25 toes-to-bars

50 double-unders

13 squat cleans, 185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315/205

Stop at 20 minutes.

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