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Saturday, July 18, 2020

18
Jul

Saturday, July 18, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

With a Partner Complete For Reps: (Fight Gone Bad Style)

3 Sets:

2 Minutes Snatch 95/65 or KB Swings

2 Minutes Box Jumps 24/20

2 Minute Row/Bike for Calories or Jump Rope

2 Minutes Dips or Push Ups

2 Minutes Sumo Deadlift High Pull 95/65

1 Minute Rest

*1 Partner works at a time. No rest between 2 minute portions of work.

Metcon (AMRAP – Reps)

With a Partner Complete For Reps: (Fight Gone Bad Style)

3 Sets:

2 Minutes Snatch 95/65

2 Minutes Box Jumps 30/24

2 Minute Row for Calories

2 Minutes Ring Dips

2 Minutes Sumo Deadlift High Pull 95/65

1 Minute Rest

*1 Partner works at a time. No rest between 2 minute portions of work.

Strength

A) 3 Sets

DB Z Press x 5 (Build to today’s heavy 5)

Rest 30 Seconds

Max Strict Pull Ups (Perform 10+ use assistance if needed to perform at least 10)

Bench Supported Hip Thrusts x 8-10

Rest 2 Minutes

B) 3 Sets:

Prone Flat Bench 1-1-2 DB Row 8-10

Right Into:

Head Supported Bent Over DB Lateral Raise x 20

Barbell Hip Extension x 10 + Max Iso Hold at Top

3 Sets:

15-20 Arm Extended DB Crunches

15-20 Arm Extended DB Crunches (Drop Set)

15-20 Leg Lifts Over DB

15-20 DB Hammer Curls

Rest 1 Minute

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