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Saturday, July 10, 2021

10
Jul

Saturday, July 10, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

2 Wall Walk

4 Deadlift 205/135

*Partners complete full rounds

Rest 3 minutes

AMRAP in 8 Minutes

9 Air Squat

6 DB Bench (you choose #)

3 Power Clean 165/110

*Partners Alternate Movements

Rest 3 Minutes

AMRAP 12 Minutes

100m Run

8 Box Jump w/step down

8 Single DB Devils Press 50/35

*Partners Alternate Movements

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

2 Wall Walk

4 Deadlift 225/155

*Partners complete full rounds

Rest 3 minutes

AMRAP in 8 Minutes

9 Air Squat

6 DB Bench (you choose #)

3 Power Clean 185/125

*Partners Alternate Movements

Rest 3 Minutes

AMRAP 12 Minutes

100m Run

8 Box Jump w/step down

8 Single DB Devils Press 50/35

*Partners Alternate Movements

3 Sets:

2-3 Strict Deficit Handstand Push Ups + 4-6 Strict Handstand Push Ups + 8-12 Kipping Handstand Push Ups

Pendlay Row x 6-8

Nordic Drop x 5-7

Supine Flat Bench 28’s (7 Reverse Sit Up + 7 Feet Circle RT + 7 Feet Circle LT + 7 Reverse Sit Up)

3 Sets:

Ring Push Up @21×1 x 8-12 (If you can add wt. do so)

Banded Split Stance Flies x 20

Alternating Supine High Row + Low Row 6-8 each

Single leg hip extension x 4-8 each

Single arm farmers carry x 100 ft. each

1 Set

100 Banded Curls (Every time you break perform 10 barbell curl)

100 Banded Triceps Extension (Every time you break perform 10 barbell skull crushers)

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