Saturday, December 16, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Reps)

In Teams Of 3 Perform For Time/Reps:

150 Single Arm Alternating DB Snatch 50/35

300 Double Unders

Row 135/108 (Rotate every 15/12

AMRAP Bench Press

B: Bi’s/Tri’s

100 Barbell Curls

100 Banded Triceps Push Downs

Competition

A: Metcon (AMRAP – Reps)

With a Partner Perform For Time/Reps:

A) 400 Double Unders (Rotate every 40 Reps)

AMRAP Single Arm Alternating DB Snatch 50/35

B) 90 Box Jump Overs 24/20 (Rotate every 15 Reps)

AMRAP Deadlift 245/165

B: Clean Pulls

3 Sets:

Clean Pulls x 5 @90,95,100

C: Tempo 1 1/4 Bench Press/Prone Incline DB Row

3 Sets:

Tempo 1 1/4 Bench Press @40×1 x 6 (RPE 6-7)

Prone Incline DB Bat wing row x 6-8

D: Bi’s/Tri’s/Midline

4 Sets:

15 Barbell Biceps Curl

15 Laying Rolling DB Triceps Extensions

30 Seconds Medball Russian twist

30 Seconds Plank Hold