16
Dec
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