Saturday, July 27, 2019
CrossFit Surge – CROSSFIT
Sweat
Metcon (2 Rounds for reps)
With a Partner Complete AMRAP
A) 8 Sets (4 Each) (5 minute cap)
200m Run
B) AMRAP in 10 Minutes
5 Wall Ball
3 Burpee
1 Deadlift
C) 8 Set (4 Each) (5 Minute Cap)
200m Run
D) AMRAP in 10 Minutes
5 Wall Ball
3 Burpee
1 Deadlift
*Partners alternate runs and full rounds. No rest between sections. Scale appreciatly.
Essentials/Performance
Metcon (2 Rounds for reps)
With a Partner Complete AMRAP
A) 8 Sets (4 Each) (5 minute cap)
200m Run
B) AMRAP in 10 Minutes
5 Wall Ball
3 Burpee
1 Snatch 155/105 (Power or Full)
C) 8 Set (4 Each) (5 Minute Cap)
200m Run
D) AMRAP in 10 Minutes
5 Wall Ball
3 Burpee
1 Clean 185/125 (Power or Full)
*Partners alternate runs and full rounds. No rest between sections. Scale appreciatly.
Competition
Metcon (2 Rounds for reps)
With a Partner Complete AMRAP
A) 8 Sets (4 Each) (5 minute cap)
200m Run
B) AMRAP in 10 Minutes
5 Wall Ball
3 Burpee
1 Snatch 185/125 (Power or Full)
C) 8 Set (4 Each) (5 Minute Cap)
200m Run
D) AMRAP in 10 Minutes
5 Wall Ball
3 Burpee
1 Clean 225/155 (Power or Full)
*Partners alternate runs and full rounds. No rest between sections. Scale appreciatly.
Strength
A) 6 Sets
15’ Hand Over Hand Sled Pull
15’ Handstand walk for speed
Rest 1 minute
B) 3 Sets
DB Incline Bench Press x 5-7
Prone on Bench 3 Position barbell row x 5 each (wide, medium, close)
C) EMOM x 5 each
Min 1 = 10-15 Toe to Bar
Min 2 = 6-12 knee tuck to L-Sit Extensions on Parallettes
D) 1 Set
50 Reverse Barbell Curls
150 Banded Triceps Push Downs
50 Supinated Barbell Curls