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Saturday, May 29, 2021

29
May

Saturday, May 29, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

With a Partner Complete For Time:

P1 = 21 Alternating DB Snatch 55/35

P2 = 15 Burpee Box Jump Over 24/20

36 Partner Medball Sit Up Toss

P1 = 15 Burpee Box Jump Over

P2 = 21 Alternating DB Snatch

36 Partner Medball Sit Up Toss

P1 = 15 Alternating DB Snatch

P2 = 12 Burpee Box Jump Over

27 Partner Medball Sit Up Toss

P1 = 12 Burpee Box Jump Over

P2 = 15 Alternating DB Snatch

27 Partner Medball Sit Up Toss

P1 = 9 Alternating DB Snatch

P2 = 9 Burpee Box Jump Over

18 Partner Medball Sit Up Toss

P1 = 9 Burpee Box Jump Over

P2 = 9 Alternating DB Snatch

18 Partner Medball Sit Up Toss

*partners will work on opposite movements. P1 = Alternating Single Arm DB Snatch P2 = Burpee Box Jump Overs. Once both partners finish the given rep scheme for that movement they will perform Medball Sit Ups Tosses together. Upon returning they will switch movements. Both partners will complete 21-15-9 DB Snatch and 15-12-9 Burpee Box Jump Overs.

D1) 3 Sets:

Incline 1 1/4 DB Bench Press

@ 31X1 x 5-7

D2) 3 Sets:

Hand Anchored Bent Over Landmine Row @2112 x 8-12

D3) 3 sets

Double DB 8 Way Shoulder Raise x 6-8 ea. (Upright row into DB lateral raise to front raise overhead to front raise to shoulder to lateral raise to eccentric upright row)

D4) 3 Sets:

1/2 Kneeing Banded Russian Twist x 10-15 each

E) 2 Set:

8-12-16 DB Curl

8-12-16 Supine DB Rolling

Triceps Extensions

3 Plate Pinch Around the worlds

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