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Saturday, March 30, 2019

30
Mar

Saturday, March 30, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

5-8 minutes

Rope climb skill work

Metcon (Time)

In Teams of 3 Perform For Time (25 minute cap)

120 Calorie Row

60 Rds (3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead)

30 Rope Climbs or 90 Strict Pull Ups

Wt = 135/95, comp = 155/105

Competition

Strength

A) 4 Sets

Wt Stationary Dip

2 sets

3 Strict Toe to Bar RT

3 Strict Toe to Bar LT

3 Strict Toe to Bar Middle

B) 5 sets

8 Ring Push Up @3121

8 Bent over Barbell Row

8 Banded Strict Pull Up

8 Barbell Shoulder Press

Rest 90 seconds between sets

C) 1 Set

50 Barbell Curls

50 Overhead Barbell Triceps Extensions

50 Plate Curls

50 Overhead Plate Triceps Extensions

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