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Saturday, January 23, 2021

23
Jan

Saturday, January 23, 2021

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 8 Minutes

4 Bench Press 165/110

6 Box Jump Overs 24/20

*Partners complete full rounds

Rest 4 Minutes

B) AMRAP in 8 Minutes

6 Front Squat 165/110

6 Pull Ups

6 Toe to Bar/Sit Ups

*Partners alternate movements

Rest 4 Minutes

C) For Time:

40 Bench Press 165/110

50 Box Jump Overs 24/20

50 Front Squat 165/110

50 Pull Ups

50 Toe to Bar

*Distribute reps as wish. Only 1 person works at a time.

Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 8 Minutes

4 Bench Press 185/125

6 No Touch Box Jump Overs 24/20

*Partners complete full rounds

Rest 4 Minutes

B) AMRAP in 8 Minutes

6 Front Squat 185/125

6 Chest to Bar Pull Ups

6 Toe to Bar

*Partners alternate movements

Rest 4 Minutes

C) For Time:

40 Bench Press 185/125

50 No Touch Box Jump Overs 24/20

50 Front Squat 185/125

60 Chest to Bar Pull Ups

60 Toe to Bar

*Distribute reps as wish. Only 1 person works at a time.

B) 3 Sets:

Wt. Ring Dip @21×2 x 10-8-6

Diamond Push Ups x 8-12

Prone Incline Banded KB Batwing Row x 10-8-6

Prone Incline DB High Row x 12

GH Raise x 8-10

C) 3 Sets:

Single Arm DB Upright Row x 8 each

Iso Dynamic DB Lateral Raise x 8

Banded Front Raise to Band Pull a Part x 8

GHD Hip Extension x 15-20

D) 3 Sets:

Banded Fat Bar Curl @2111 x 12

Front Raise with wrist extension x 15

Straight Arm Flyes x 15

Prone Kneeling Plank w/banded Hamstring Curl x 20

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