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Saturday, June 15, 2019

15
Jun

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

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