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Saturday, January 5, 2019

5
Jan

Saturday, January 5, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 12 Minutes:

100 Hang Power Cleans

*EMOM including 0:00 perform 4 Burpee (only during Hang Clean portion)

In Remaining time perform AMRAP:

7 Pull Ups

5 Thrusters 75/55

5 Pull Ups

5 Thrusters

3 Pull Ups

5 Thrusters

*Partners alternate full rounds

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 12 Minutes:

100 Hang Power Cleans

*EMOM including 0:00 perform 4 Burpee (only during Hang Clean portion)

In Remaining time perform AMRAP:

7 Pull Ups

5 Thrusters 95/65

5 Chest to Bar Pull Ups

5 Thrusters

3 Bar Muscle Ups

5 Thrusters

*Partners alternate full rounds

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) For Time:

100 Hang Power Cleans 115/75

*EMOM including 0:00 perform 5 Toe to Bar (only during Hang Clean portion)

Then perform 6 rounds (3 each):

9 Pull Ups

5 Thrusters 115/75

6 Chest to Bar Pull Ups

5 Thrusters

3 Bar Muscle Ups

5 Thrusters

*Partners alternate full rounds

B) In 5 Minutes Find:

1 rep Hang Squat Clean Thruster

*Both Partners can work at same time

Upper push/pull

A) 3 Sets

Incline DB Press Complex x 5 (Single arm alternate from to DB Press + Double DB incline press = 1 rep)

Prone on Flat Bench Barbell Row x 5

B) 3 Sets

Wt Dip x 5 (moderate weight)

30 seconds AMRAP single arm db bent over row each

Odd object lower

3 sets

Yoke carry x 50 yards @75% of BS

Rest 1 minute

1 minute sandbag/stone to shoulder 100/70 (if you get to 20 stop)

Rest as needed between sets

Midline

3 sets

20-30 seconds Banded iso ghd sit Up hold

20-30 seconds Banded iso hip extension hold

20-30 sets iso wt side plank hold

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