Call Us: (720) 335-5591

Saturday, June 22, 2019

22
Jun

Saturday, June 22, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform: (35 Minute cap)

For Time

1600m Partner relay run (4x400m partner alternate each partner Runs 2×400)

84 KB Swings 55/35

48 Bench Press 135/955

1200m Run Partner relay run (4x300m partner alternate each partner Runs 2×300)

63 KB Swings

36 Bench Press 165/115

800m run Partner relay run (4x200m partner alternate each partner Runs 2×200)

42 KB Swings

24 Bench Press 185/125

*partners must run together. Both partners must return from run before kb Swings can begin. Partners may distribute reps as wish.

Competition

Metcon (Time)

With a Partner Perform:

For Time

1600m Partner relay run (4x400m partner alternate each partner Runs 2×400)

84 KB Swings 70/55

48 Bench Press 165/115

1200m Partner relay run (4x300m partner alternate each partner Runs 2×300)

63 KB Swings

36 Bench Press 185/125

800m Partner relay run (4x200m partner alternate each partner Runs 2×200)

42 KB Swings

24 Bench Press 205/135

Strength

A)3 sets

Landmine rope t-bar Row x 12 @21×1

Single arm bent over db Row x 10 each

Max reps Supine supinated grip ring Row

Rest 2 minutes

B) 2 sets

Barbell upright row x 15

Band pull a parts x 20 (10 pronated/10 supinated)

C) 1 set

50 alternating hammer/supinated grip db curls

100 hollow rocks (every time you break perform 15 ghd Sit Ups)

Leave a Reply