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Friday, March 22, 2019

22
Mar

Friday, March 22, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

Open 19.5

Scaled

33-27-21-15-9 reps for time of: (Time cap: 20 minutes)

Thrusters 65/45

Jumping pull-ups

Rx’d

33-27-21-15-9 reps for time of: (Time cap: 20 minutes)

Thrusters 95/65

Chest-to-bar pull-ups

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 @ 21×1 x 4 (RPE 6-7)

GH Raise x 4-6 or Reverse Hypers x 12

Prone on Flat Bench Barbell Row x 4-6

Prone on Flat Bench DB Row x 12-15

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