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Saturday, June 1, 2019

1
Jun

Saturday, June 1, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

With a Partner

A) 3 Rds

AMRAP in 3 Minutes

3 DB Deadlift 70/50

6 Push Ups

1 Rope Climb/3 rope lock pull ups/2 hand over hand pulls

*1 minute rest between Rds, pick up where you left off.

B) 3 Rds

AMRAP in 3 minutes

3 DB Push Jerk 50/35

6 Push Ups

6 Pull Ups

*1 minute rest between Rds, pick up where you left off.

C) 3 Rds

AMRAP in 3 minutes

3 DB Thrusters 50/35

6 Push Ups

9 Supine Row

*1 minute rest between Rds, pick up where you left off.

Partners alternate movements. Complete all 3 Rds of given AMRAP before moving onto next section. 1 minute rest between A, B, C. 36 total minutes of work.

Competition

Metcon (3 Rounds for reps)

With a Partner

A) 3 Rds

AMRAP in 3 Minutes

3 DB Power Clean 55/40

6 Push Ups

1 Rope Climb

*1 minute rest between Rds, pick up where you left off.

B) 3 Rds

AMRAP in 3 minutes

3 DB Push Jerk 55/40

6 Push Ups

6 Chest to Bar Pull Ups

*1 minute rest between Rds, pick up where you left off.

C) 3 Rds

AMRAP in 3 minutes

3 DB Thrusters 55/40

6 Push Ups

9 Supine Row

*1 minute rest between Rds, pick up where you left off.

Partners alternate movements. Complete all 3 Rds of given AMRAP before moving onto next section. 1 minute rest between A, B, C. 36 total minutes of work.

Than

4 Rds (30 seconds on / 30 seconds off)

Wall facing handstand hold

Strength

A) 3 Sets

Alternating from top DB Incline Press @21×1 x 6

ISO Dizenzo Row Hold x 10-20 seconds

Prone Low Incline DB Batwing Row @2111 x 6

Bent Over DB Lateral Raise x 12-15

B) 6 Sets (20 sec on/40 sec off)

3 Position ring pull up (pronated/neutral/supinated)

*perform 1-1-1, pick up where you left off

C) 3 Sets

Max strict stationary dips w/60 seconds rest between sets

*sets 1-2 leave 2-3 reps in the tank, set 3 go all out

D) 3 sets

Zottman Curl x 6-8 each

Alternating single + double leg parallete leg lifts x 30 seconds (single, single double)

GHD Sit Ups x 15

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