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Saturday, February 24, 2018

24
Feb

Saturday, February 24, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Metcon (2 Rounds for time)

With a Partner Complete:

A) 4 Rds Each For Time:

10 Back Squat

50 Double Unders

*Partners Alternate full rounds

Rest 4 Minutes

B) 3 Rds Each

40 yard Plate Push

40 yard Farmers Carry

Essentials/Performance

Competition

Metcon (2 Rounds for time)

If you are not planning on performing 18.1 on Monday perform the first part. If you are going to do 18.1 perform the second part.

With a Partner Complete:

A) 4 Rds Each For Time:

10 Back Squat 225/155

50 Double Unders

*Partners Alternate full rounds

Rest 4 Minutes

B) 3 Rds Each

40 yard Plate Push

40 yard Farmers Carry

A: Tempo Back Squat + Back Squat

5 Sets:

2 Back Squat @51×1 + 3 Back Squat @5-6

B: Metcon (3 Rounds for time)

3 Sets: (Every 8 Minutes)

100 Double Unders

30/20 Calorie Bike

20 Burpee

C: Push/Pull/Midline

3 Sets:

Single Arm DB Bench Press x 8-10

Rest as needed

Single Arm DB Row x 12-15

Rest as needed

Chinese Plank x 60 seconds

Rest as needed

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