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