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Saturday, July 21, 2018

21
Jul

Saturday, July 21, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Push Press

10 Minutes

Build to today’s Heavy 3 Rep Push Press

Metcon (2 Rounds for reps)

With a Partner Complete:

A) In 10 Minutes:

1000m Row/800m Run

In Remaining Time AMRAP:

10 Bench Press

25 Wall Balls

Rest 2 Minutes:

B) In 10 Minutes Complete:

1000m Row/800m Run

In Remaining Time AMRAP:

10 Bar Muscle Ups

20 Alternating DB Snatches 50/35

*If you row for part A, run for part B. Same if you run for part A, row for part B. For the row partners alternate every 250m, for the run partners alternate every 200m.

Competition

Push Press

10 Minutes

Build to today’s Heavy 3 Rep Push Press

Metcon (2 Rounds for reps)

With a Partner Complete:

A) In 10 Minutes:

1000m Row/1000m Ski

In Remaining Time AMRAP:

10 Bench Press

25 Wall Balls

Rest 2 Minutes:

B) In 10 Minutes Complete:

1000m Row/1000m Ski

In Remaining Time AMRAP:

10 Bar Muscle Ups

20 Alternating DB Snatches 70/50

*If you row for part A, ski for part B. Same if you ski for part A, row for part B. Partners alternate every 250m

Tempo Strict Handstand Push Ups/Shoulder Shocker Series

30 Strict Handstand Push Ups @20×2

*Every time you break perform shoulder shocker series x 8 each

Push/Pull

3 Sets:

Double KB Walking Lunge x 15 yards

Single arm KB/DB Upright Row x 15

Bi’s/Tri’s

1 Set:

100 Banded Curls

100 Banded Triceps Push Downs

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