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Friday, October 18, 2019

18
Oct

Friday, October 18, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

CrossFit Open 20.2

Rx

AMRAP in 20 Minutes

4 DB Thrusters 50/35

6 Toe to Bar

24 Double Unders

Scaled

AMRAP in 20 Minutes

4 DB Thrusters 35/20

6 Hanging knee Raises

24 Single Unders

Competition

Metcon (AMRAP – Rounds and Reps)

CrossFit Open 20.2

Rx

AMRAP in 20 Minutes

4 DB Thrusters 50/35

6 Toe to Bar

24 Double Unders

Scaled

AMRAP in 20 Minutes

4 DB Thrusters 35/20

6 Hanging knee Raises

24 Single Unders

Strength

A) 4 Sets

Bear Complex

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Behind the Neck Shoulder to Overhead

B) 2 Sets

Back Squat

Set 1 = 2 reps @ 85% + 5 reps @ 75% + 8 reps @ 65%

Set 2 = 2 reps @ 85% + 5 reps @ 75% + 8 reps @ 65% (try to add 10-20 lbs)

*rest

C) 3 Sets (perform after wod)

Banded Pull Throughs x 15

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