18
May
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