8
Nov
Friday, November 8, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
Rx’d
For time (20 minute cap)
Partitioned any way:
40 Ring muscle-ups
80 Calorie Row
120 Wall Ball 20/14
Scaled
For Time (20 minute cap)
Partitioned any way:
40 Pull Ups
80 Calorie Row
120 Wall Ball 14/10
Metcon (Time)
Rx’d
For time (20 minute cap)
Partitioned any way:
40 Ring muscle-ups
80 Calorie Row
120 Wall Ball 20/14
Metcon (Time)
Rx’d
For time (20 minute cap)
Partitioned any way:
40 Ring muscle-ups
80 Calorie Row
120 Wall Ball 20/14
Strength
A) 3 Sets: (Every 90 Seconds)
3 Position Muscle Snatch
B) 3 Sets:
Banded Snatch Pull x 3 @ 70-80%
C) 2 Sets
Back Squat
Set 1 = 2 reps @ 90%+ 5 reps @ 80% + 8 reps @ 70%
Set 2 = 2 reps @ 90%+ 5 reps @ 80%+ 8 reps @ 70% (try to add 10-20 lbs)
*rest
D) 3 Sets (perform after wod)
Banded Pull Throughs x 15
Ring Roll Outs x 6-10