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Saturday, January 26, 2019

26
Jan

Saturday, January 26, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Complete 6 Rds For Time:

8 Power Clean 155/105

4 Rds of Gymnastics Complex

8 Shoulder to Overhead

50 Double Unders

*Gymnastics complex = 4 Pull Ups + 8 Push Ups + 12 Air Squats

*Partners Alternate movements. 1 Rd = P1 (8 PC), P2 (PU), P1 (Push), P2 (Squats) x 4, P2 (S2OH), P1 (DU)

If Time Permits

Coaches choice Bi/Tri/Oblique work

Competition

Metcon (Time)

With a Partner Complete 6 Rds For Time:

3 Squat Cleans 235/160

4 Rds of Gymnastics Complex

12 Power Clean 135/95

50 Double Unders

*Gymnastics complex = 4 Strict Handstand Push Ups + 8 Toe to Bar + 12 Pistols (6/6)

*Partners Alternate movements. 1 Rd = P1 (3 SC), P2 (HSPU), P1 (T2B), P2 (Pistols) x 4, P2 (PC), P1 (DU)

Accessory

A) 3 Sets

Banded Snatch Pulls x 5 @ 75-85%

B) 6 Sets: (EMOM)

Push Press x 2 (6-8 RPE)

C) 3 Sets:

Stability Ball DB Press x 6-8

Tempo Wide Supinated Grip 1 1/4 Pull Ups @30×0 x 6

Bent Over DB Row Complex (1 High Elbow Row + 2 Low Elbow Row) x 6-8 each

D) 3 Sets:

50′ DB Walking Lunge (AHAP)

Banded Single Leg Barbell RDL @4121x 8 each

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