Muscle: Friday, July 20, 2018

CrossFit Surge – Muscle

A: Muscle Snatch

3×5 (Barbell, focus on tight back and aggressive turnover/punch)

B: Barbell Z-Press/Star Plank

4 Sets:

4-3-3-2 Barbell Z-Press

Star Plank x 15-20 Seconds

C: Alternating from Top Incline DB Bench/ Stationary Dip/Hand Anchored DB Row

3 Sets:

Alternating From Top Incline DB Bench @40×0 x 3-5 each

Stationary Dip @21×1 x 4-6

Hand Anchored Single Arm DB Row @21×1 x 4-6 each

D: Metcon (4 Rounds for time)

4 Sets:

200m Run

12 Double Overhand Axle Bar Deadlifts

8 KB/DB Push Press

20 yard Double KB Front Rack Carry

40 Seconds Feet Elevated Ring Plank

Rest 90 Seconds

*Choose loads you can perform UB