Saturday, July 13, 2019
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete AMRAP in 20 Minutes
5 Sumo Deadlift High Pull 95/65 or KB Sumo Deadlift High Pull
1-2 Wall Walk or 2-4 Inch worms
7 Thrusters or Wall Balls
3-5 Parallette Shoot Throughs
9 Hang Power Clean or Russian KB Swings
6-9 Toe to bar or 8-12 Sit Ups
12 Pistol 6/6 or Lunges
*Every 4 minutes both partners perform 100m run including 0:00, partners alternate movements
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete AMRAP in 20 Minutes
5 Sumo Deadlift High Pull 115/75
2 Wall Walk
7 Thrusters
4 Burpee Ring Muscle Up
9 Hang Power Cleans
8 GHD Sit Ups
12 Pistol 6/6
*Every 4 minutes both partners perform 100m run including 0:00, partners alternate movements
Strength
A) 3 Sets
Barbell Shoulder press x 5-3-1
Prone Incline Double Barbell Landmine Batwing Row x 6-10
B) 3 Sets
1 1/4 Bench Press x 3
Neutral Grip Single Arm Incline DB Bench Press x 10 each
DB Bent Over Lateral Drops x 6-8 + DB Bent Over Lateral Raise x 6-8
C) 2 sets
DB hammer Curls x 8-10
JM Press x 6-8
Supinated db curl x 8-10
Seated overhead DB or Barbell triceps extensions x 8-10
Banded Curls x 15-20
Banded triceps push downs x 15-20
1 minute hollow hold (start with 10 v-Ups, every time you break perform 10 v-Ups before beginning hollow hold)