Monday, December 24, 2018

CrossFit Surge – CROSSFIT

Essentials

Metcon (Time)

For Time:

1 Rope

2 DB/kb lunge 2/2

3 DB/KB Squat

4 DB Push Press

5 KB Swings

6 KB Deadlift

7 Supine row

8 Sit Ups

9 Box Jump Overs/Step Ups

10 Push Ups

11 Burpee

120 Double Unders/Single Unders

Performance

Metcon (Time)

“12 Days of Thankfulness”

For Time:

1 Rope Climb

2 Overhead Squat

3 Power Snatch

4 Shoulder to Overhead

5 Hang Squat Clean

6 Deadlift

7 Pull Ups

8 Toe to Bar

9 Box Jump Overs

10 Ring Muscle Up/Dips

11 Burpee

120 Double Unders

*Barbell weight 135/95. Weight should be a weight you can perform the reps unbroken if you needed to. May choose to perform with a partner.

Competition

Metcon (Time)

“12 Days of Thankfulness”

For Time:

1 Rope Climb

2 Overhead Squat

3 Power Snatch

4 Shoulder to Overhead

5 Hang Squat Clean

6 Deadlift

7 Pull Ups

8 Toe to Bar

9 Box Jump Overs

10 Ring Muscle Up

11 Burpee

120 Double Unders

*Barbell weight 165/110. Weight should be a weight you can perform the reps unbroken if you needed to.