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Saturday, February 9, 2019

9
Feb

Saturday, February 9, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

In team of 3 perform

AMRAP in 10 minutes

12 Deadlift 185/125

9 Hang Power Clean 135/95 / Russian KB swing

6 Bench Press 155/105 / Floor Press

Rest 3 minute

3 rds For Reps

1 minute Row for calorie

1 minute 10 yrd shuttle run

1 minute Burpee

*Partners will alternate movements. Only one person works st given movement, all reps must be finished before moving to next movement.

Competition

Metcon (2 Rounds for reps)

A) In team of 3 perform

AMRAP in 10 minutes

12 Deadlift 225/155

9 Hang Power Clean 165/115

6 Bench Press 185/125

Rest 3 minute

B) 3 rds For Reps

1 minute Row for calorie

1 minute 10 yrd shuttle run

1 minute Burpee Box Jump Overs (can be Lateral or facing)

*Partners will alternate movements. Only one person works st given movement, all reps must be finished before moving to next movement.

Metcon (No Measure)

5 Rds

11 Toe to Bar

50 ft farmers carry 70/55

Rest 3 minute

EMOM x 10

1 muscle up

5 deficit handstand push up

1 muscle up

*all work performed in same minute. Should have 20-30 seconds rest each set. Adjust accordingly.

Pull accessory

Single Arm DB Row x 6-8 each

Seated Banded Row x 20

Goblet Alternating Lateral Lunge x 8-10 each

Top half rom reverse hyper x 20

Finishers

2 sets

Preacher Bench DB Curl x 10 each

Banded Hammer Curl x 20-30

Incline DB Tate Press x 10

Banded triceps push downs x 20-30

Ghd side oblique sit Up x 15-20 each

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