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Saturday, February 10, 2018

10
Feb

Saturday, February 10, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm

Essentials/Performance

Metcon (Time)

With a Partner Complete For Time:

A) 30-24-18

Wall Ball

Hang Power Clean 95/65

B) 24-18-12

Pull Ups

Overhead Squat 115/75

C) 18-12-6

Handstand Push Up/Seated L-Sit DB Shoulder Press

Front Squat 135/95

Competition

A: Metcon (Time)

With a Partner Complete For Time:

A) 21-15-9

Wall Ball

Hang Power Clean 95/65

*Partner Rows 21/15-15/10-9/6 Calories

B) 15-12-9

Chest to Bar Pull Ups

Overhead Squat 115/75

*Partner Rows 15/10-12/8-9/6 Calories

C) 12-9-6

Handstand Push Ups

Front Squat 135/95

*Partner Rows 12/8-9/6-6/4 Calories

B: Pull/Press

2 Sets:

Snatch Grip Chinese Row x 5-7

Close Grip Bench x 5

Clean Grip Chinese Row x 5-7

Close Grip Bench w/1/2 Roller x 5

Close Grip Chinese Row x 5-7

Close Grip Bench w/roller x 5

C: Overhead/Midline

A) Accumulate 3 Minutes Wall Facing Handstand Hold

*Every time you break perform 25 V-Ups

Rest 2 Minutes

3 Rds

10 Tempo Feet in Ring Knee to Elbow @2121

15 GHD Sit Ups

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