Saturday, June 15, 2019
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete:
AMRAP in 15 Minutes
A) 2 Rds
6 Wall Climbs/Box Walk/inch worm
30 Toe to bar
30 DB Lunges 50/35
B) 2 Rds
30 Alt DB Snatch 50/35
*Pressing option
30 DB Power clean
*Pressing Option
Dips (ring/stationary) x 24-30
Parallette shoot through x 10-15
Push Ups x 20-40
*Partners my distribute reps as wish. First time through Complete 2 Rds of A before moving onto the 2 Rds of B. If you make it through the 4 Rds, the second time through complete 1 round of A & B.
Rest 5 minutes
AMRAP in 7
7 Thrusters 95/65
7 Pull Ups/Supine Row (as horizontal as possible)
7 Anchored wt Sit Ups (wt at chest)
*Partners alternate movements. If you performed pull ups yesterday perform Supine Row today.
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete:
AMRAP in 15 Minutes
A) 2 Rds
8 Wall Climbs
32 Toe to bar
32 DB Lunges
B) 2 Rds
32 Alt DB Snatch
16 Ring Muscle Up
32 DB Power clean
*DB wt = 50/35, partner my distribute reps as wish. First time through Complete 2 Rds of A before moving onto the 2 Rds of B. If you make it through the 4 Rds, the second time through complete 1 round of A & B.
Rest 5 minutes
AMRAP in 7
7 Thrusters 95/65
7 Chest to Bar Pull Ups
7 GHD Sit Ups
*Partners alternate movements
Strength
A) 3 Sets
Push Press x 3 (rpe 6-7)
Right into
Push Press x 6 (rpe 6-8)
Prone DB iso hold x 30 Seconds
Prone DB Row x 15
Prone DB Lateral Raise x 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) 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
