Saturday, May 18, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

Sweat

In Teams of 3 Perform For Time (30 Minute Cap)

3 Rds

400m Team Run

40 Burpee Over Stick

6 Rope Climbs (Hand Over Hand x 3 = 1 Rep)

Right into:

3 Rds

60 KB Deadlift

60 KB Swings

60 Sit Ups

Metcon (Time)

In Teams of 3 Perform For Time (30 Minute Cap)

3 Rds

400m Team Run

50 Bar Facing Burpee

9 Rope Climbs

Right into:

21 Clean & Jerks 115/75

21 Clean & Jerk 135/95

21 Clean & Jerk 155/105

21 Clean & Jerk 185/125

21 Clean & Jerk 205/135

Strength

A) 3 Sets

DB Incline Press @31×1 x 6

Prone Incline DB Batwing Row @2111 x 6

Bent Over DB Lateral Raise x 12-15

B) 3 Sets

Max rep Ring Push Ups @ 1111

*1 minute rest between sets

C) 3 sets

Alternating DB Hammer Curl & Supinated Curl x 6-8 each

Alternating single leg v-up x 30-45 Seconds

Hollow body hold x 20-40 seconds