Saturday, February 16, 2019
CrossFit Surge – CROSSFIT
Metcon (2 Rounds for reps)
With a Partner Complete:
AMRAP in 20 Minutes
A) Station 1 =
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
*Scale reps appropriately
B) Station 2 =
AMRAP:
5 Deadlift 155/105
4 Power Clean
3 Shoulder to Overhead
Or (sweat)
8 KB Deadlift
8 KB Swings
8 Sit Ups
*Partner A begins “Cindy” as partner B beings the Barbell or KB Complex. Partner B will perform Amrap of Barbell or KB Complex for the duration it takes Partner A to complete 1 rd of Cindy, once Partner A finishes Partners will switch. Partner B begins their round of Cindy and Partner A takes over on the bar or kb complex where Partner B left off. Partners will continue in this fashion for 20 minutes.
Competition
Metcon (2 Rounds for reps)
With a Partner Complete:
AMRAP in 20 Minutes
A) Station 1 =
“Mary”
5 Deficit Handstand Push Up 4/2″
10 Pistols
15 Pull Ups
B) Station 2 =
1st 10 minutes perform AMRAP:
3 Power Snatch 135/95
3 Overhead Squat
3 Snatch Balance
For 2nd 10 minutes perform AMRAP:
3 Power Clean 185/125
3 Front Squat
3 Shoulder to Overhead
*Partner A begins “Mary” as partner B beings the 1st Barbell Complex. Partner B will perform Amrap of Barbell Complex for the duration it takes Partner A to complete 1 rd of Mary, once Partner A finishes Partners will switch. Partner B begins their round of Mary and Partner A takes over on the bar complex where Partner B left off. Partners will continue in this fashion for 20 minutes. At the 10 minute mark Partners will perform the 2nd Barbell Complex of Cleans, Front Squats and shoulder to overhead.
Accessory
A) 4 Sets
Wt Dips x 3
50 yard yoke carry
B) 3 Sets
Single Arm DB Row x 5-7 each
Seated Banded Row x 25-30
Goblet Alternating Lateral Lunge x 8-10 each
Top half rom reverse hyper x 20
C) Finishers
B) 2 sets
Preacher Bench DB Curl x 8 each
Banded Hammer Curl x 25-35
Incline DB Tate Press x 8
Banded triceps push downs x 25-35
Ghd side oblique sit Up x 15-20 each