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)
