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