20
Jul
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