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Monday, April 16, 2019

16
Apr

Monday, April 16, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

A) AMRAP in 8 Minutes

15 Supinated Grip Deadlift 115/75

9 Barbell Shoulder Press (DB Shoulder Press)

6 Overhead Squats

Rest 3 Minutes

B) AMRAP in 8 Minutes

14 Toe to Bar

6 Squat Clean 165/115

Rest 3 Minutes

C) AMRAP in 8 Minutes

20 Anchored Wt Sit Ups

25ft Handstand Walk x 2 (20-30 handstand shoulder taps, Handstand weight shifts, seal walk)

Competition

Metcon (3 Rounds for reps)

A) AMRAP in 10 Minutes

15 Supinated Grip Deadlift 135/95

9 Barbell Shoulder Press (DB Shoulder Press)

6 Overhead Squats

Rest 3 Minutes

B) AMRAP in 10 Minutes

18 Toe to Bar

6 Squat Clean 185/125

Rest 3 Minutes

C) AMRAP in 10 Minutes

20 GHD Sit Ups

25ft Handstand Walk x 4 (20-30 handstand shoulder taps, Handstand weight shifts, seal walk)

Strength

5 Sets: (Every 90 Seconds)

Jerk w/pause in dip and catch x 3-3-2-2 (sets 1-4 = @70-88%, Set 5 = 5 @80%

Ring YTW x 6 each

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