Saturday, December 14, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP in 20 Minutes

1 Rd

12 Deadlift

9 Hang Clean

6 Shoulder to Overhead

1 rd of “Tots”

5 Burpee

5 Toe to Bar

5 Wall Ball

1 Rd

12 Deadlift

9 Hang Clean

6 Shoulder to Overhead

2 rd of “Tots”

1 Rd

12 Deadlift

9 Hang Clean

6 Shoulder to Overhead

3 Rds of “Tots”

Continue this until you complete 3 Rds of Tots. Once completed increase barbell weight and start again with 1 rd of Tots. Distribute reps between partners as wish.

*Barbell Weight

105/70

115/75

135/95

155/105

165/110

Comp

115/75

135/95

155/105

175/115

195/135

Strength

A) 3 Sets

Double KB/DB 1 1/4 incline Press x 4-6

Prone low Incline Alt from top DB Batwing Row x 6-8 each

B) 2 Sets

5-4-3-2-1 Single Arm DB Press

10-8-6-4-2 Single Arm Lateral Landmine Row

*perform all the shoulder press than perform all the rows. Perform 5 RT than 5 LT, 4/4, 3/3, 2/2, 1/1 keep same weight throughout. Perform same way with landmine row

Head Supported Bent Over Lateral Raise x 15

C) 3 Sets

GHD Sit Up x 12 -15

GH Raise 5-8

Bent Over Hand Over Hand Sled Drag x 60 ft. (Moderate weight, focus on just arms. Should be able to pull UB)

D) 1 Set

Banded Triceps Ext. x 50-75

Banded Curl x 50-75