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Saturday, January 2, 2021

2
Jan

Saturday, January 2, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) AMRAP in 7 Minutes

4 Power Snatch or Single Arm DB Snatch

8 Sit Up

12 Push Ups

Rest 3 Minutes

B) AMRAP in 7 Minutes

4 Shoulder to Overhead 115/75 or DB Shoulder to Overhead

8 Toe to Bar or Ring

8 Front Rack Lunge (4/4) or DB Lunge

Rest 3 Minutes

C) For Time:

40 Power Snatch 115/75 or Single Arm DB Snatch (Each)

60 Sit Up

80 Push Ups

40 Shoulder to Overhead

60 Toe to Bar Ring

60 Front Rack Lunge or DB Lunge

Metcon (Time)

A) AMRAP in 7 Minutes

4 Power Snatch 135/95

8 GHD Sit Up

12 Push Ups

Rest 3 Minutes

B) AMRAP in 7 Minutes

4 Shoulder to Overhead 135/95

8 Toe to Bar

8 Front Rack Lunge (4/4)

Rest 3 Minutes

C) For Time:

40 Power Snatch 135/95

60 GHD Sit Up

80 Push Ups

40 Shoulder to Overhead

60 Toe to Bar

60 Front Rack Lunge

D) 3 Sets:

Close Grip Bench to Chest x 5

Right Into:

Close Grip Bench to 2 Boards x 5

Right Into:

Close Grip Bench to Foam Roller x Max Reps

Single Arm Bent Over KB Row x 20 each

E) 3 Sets:

Prone on Flat Bench Intra Set Lateral Raise x 5 reps with 3 second hold at top + 5 Reps with 3 seconds eccentric + Max Reps no tempo or pause

Farmers Carry x 100 ft

Sandbag Bear Hug or Zercher Carry x 100ft

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