Call Us: (720) 335-5591

Friday, May 10, 2019

10
May

Friday, May 10, 2019

CrossFit Surge – CROSSFIT


Essentials

Metcon (Time)

4 Rds For Time:

18 Wall Balls

18 Pull Ups/Supine Rows

18 Burpee Step Ups

Performance

Metcon (Time)

“Kendrick”

4 Rds For Time:

18 Thrusters

18 Chest to Bar Pull Ups

18 Burpee Box Jumps

strength

4 Sets:

1 Shoulder Press + 3 Push Press + 5 Push Jerk

Inverted Barbell Row @21×1 x 6-12

Seated Band Lat Pull Down x 15-25

Jump Rope x 30 Seconds

Competition

Strength

A) In 7-10 Sets:

Build to 1 RM Snatch

B) In 7-10 Sets:

Build to 1 RM Back Squat

Rest 5-10 Minutes

C) 1 Set

AMRAP Back Squat @ 85% of B

Metcon (Time)

“Kendrick”

4 Rds For Time:

18 Thrusters

18 Chest to Bar Pull Ups

18 Burpee Box Jumps

Leave a Reply