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Friday, March 15, 2019

15
Mar

Friday, March 15, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

Sweat

AMRAP in 4:30

10 Single Arm DB Snatch 5/5 or KB Swings

6-10 Burpee

Rest 3 Minutes

AMRAP in 4:30

6-10 Pull Ups/Supine Row

6-10 Burpee

Metcon (Time)

19.4 (12 Minute Cap)

Scaled

For total time:

3 rounds of:

10 snatches 65/45

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 Pull Ups

12 bar-facing burpees

Rx’d

For total time:

3 rounds of:

10 snatches 95/65

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

strength

A) 4 Sets:

3 Hang Snatch High Pulls + 1 Hang Power Snatch

Choose % based on feel. Option 1 = 60-69% Option 2 = 70-79%

B) 4 Sets:

3 Hang Clean High Pulls + 1 Power Clean

Choose % based on feel. Option 1 = 60-69% Option 2 = 70-79%

C) 4 Sets:

Safety Bar Squat @ 30×1 x 5 (R{E 6-7)

Prone on Flat Bench Barbell Row x 6-8

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