Monday, May 27, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

Option 1:

Murph

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Rx’d = wearing 20/14 lb vest

(Pull Ups, Push Ups, Squats can be broken up as you wish)

Option 2:

1/2 Murph

For Time

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

(Pull Ups, Push Ups, Squat can be broken up as you wish)

Option 3:

Partner Murph

1 Mile Run (both partners run or perform in a relay style)

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

(1 partner works at a time, parthers can break up reps as they wish)

Competition

Strength

A) 7 Sets: (EMOM)

Power Clean + Hang Clean (Squat) + Front Squat @65-75%

B) 6 Sets: (Every 2 Minutes)

Back Squat

Set 1 = 4 Reps @ 65%

Set 2 = 2 Reps @ 70%

Set 3 = 4 Reps @ 65%

Set 4 = 2 Reps @ 75%

Set 5 = 4 Reps @ 65%

Set 6 = 2 Reps @ 80%

Metcon (Time)

Murph

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Rx’d = wearing 20/14 lb vest

(Pull Ups, Push Ups, Squats can be broken up as you wish)