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Monday, May 31, 2021

31
May

Monday, May 31, 2021

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

Metcon (Time)

A) 1 set

Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Banded Good Mornings x 10

Banded Diagonal Pull a Parts x 10 each

Shoulders Elevated on Medball Banded Hip Thrusts x 10

Medball Vertical Toss x 5

B) 4 Sets: (Every 2 Minutes)

Snatch Pull + Snatch @70-75-80-85%

3 Sets:

Snatch Deadlift x 3 @105%

C) 5 Sets (Every 90 Seconds)

Front Squat x 2 @ 80%

D) 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)

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