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Friday, October 2, 2020

2
Oct

Friday, October 2, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) AMRAP in 5 Minutes

3 Strict Pull Ups

3 Strict Dips

B) Against 10 Minute Clock:

36-24-12 Alternating DB Snatch

24-18-12 Single Arm DB Thruster (1/2 RT/LT)

100 yard Shuttle Run (10×10 yards)

In Remaining Time AMRAP:

3 Burpee

5 Double DB Curls

C) 2 Sets:

Hip Extension @ 2111 x 8-10 + 15-30 Seconds Iso Top Hip Extension Hold

Band Pull a Parts x 20-25

Barbell Strength

A) 3 Sets: (Every 90 Seconds)

High Hang Muscle Snatch + Power Snatch

Followed by

3 Sets: (Every 90 Seconds)

Drop Snatch x 2

B) 8 Sets: (Every 2 Minutes)

Snatch x 1 (Start at 60-70% and build to a heavy single for today)

C) 6 Sets: (Every 2 Minutes)

Back Squat

Set 1= 3 @ 70%

Set 2 = 2 @ 80%

Set 3 = 1 @ 90%

Set 4 = 3 @ 80%

Set 5 = 2 @ 90%

Set 6 = 1 @ 95-101%

Metcon (2 Rounds for reps)

A) 3 Sets: (Every 90 Seconds)

High Hang Muscle Snatch + Power Snatch

Followed by

3 Sets: (Every 90 Seconds)

Drop Snatch x 2

B) 8 Sets: (Every 2 Minutes)

Snatch x 1 (Start at 60-70% and build to a heavy single for today)

C) 6 Sets: (Every 2 Minutes)

Back Squat

Set 1= 3 @ 70%

Set 2 = 2 @ 80%

Set 3 = 1 @ 90%

Set 4 = 3 @ 80%

Set 5 = 2 @ 90%

Set 6 = 1 @ 95-101%

A) AMRAP in 8 Minutes:

15 Wall Balls

1 Clean (Power or Full) @ 70-80%

Rest 4 Minutes

AMRAP in 8 Minutes:

30 Bar Muscle Ups

50/30 Calorie Row or Ski

In Remaining Time Perform:

AMRAP Alternating DB Snatch 50/35

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