Saturday, August 4, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance/Competition
Push Press
10 Minutes Build to today’s Heavy 2 RM
Metcon (3 Rounds for time)
With a Partner Complete Each For Time:
A) 75 Snatch 75/55
Rest 3 Minutes
B) 3 Rds
50 Wall Ball
150 Double Unders
Rest 3 Minutes
C) 75 Snatch 75/55
*Each section is for time. For Parts A & C, one person works at a time. For part B, both partners may work at the same time. One partner can be performing wall balls while other partner performs double unders. The 50 Wall Balls and 150 Double Unders must be completed before proceeding to next round.
Competition
Metcon (AMRAP – Reps)
“Death By”
V-Up
Toe to Bar
Push Up
DB Push Press 50/35
Minute 1:
1 V-Up
1 Toe to Bar
1 Push Up
1 DB Push Press
Minute 2:
2 V-Up
2 Toe to Bar
2 Push Up
2 DB Push Press
Continue this until you’re unable to complete all the work in given minute.
Immediately after Perform:
200′ Handstand walk or 100 wall facing handstand shoulder taps
Pulling
3 Sets:
Iso Supine Ring Row Hold @ chest x 20-30 Seconds
Single Arm Bent Over Landmine Row (set yourself lateral to bar) @ 21×1 x 6-8 each
Half Kneeling Cable Rope Face Pulls @ 21×1 x 10-12
Bi/Tri
1 Set:
100 Banded Biceps Curls
100 Banded Triceps Extensions