Saturday, November 9, 2019
CrossFit Surge – CROSSFIT
Metcon (3 Rounds for reps)
EMOM x 8 (4 sets each)
5 Deadlift
In Remaining Time
Hand Release Push Ups
EMOM x 8 (4 sets Each)
7 Hang Power Clean
In Remaining Time
Burpee Over Bar
EMOM x 8 (4 sets Each)
9 Shoulder to Overhead
In Remaining Time
Feet Anchored wt Sit Ups
*Partners will alternate round of EMOM. While one partner completes their round of EMOM other partner rests. Score will be combined weight of partners lifts plus the AMRAP reps.
Metcon (3 Rounds for reps)
A) EMOM x 8 (4 sets each)
5 Deadlift
In Remaining Time
Hand Release Push Ups
B) EMOM x 8 (4 sets Each)
7 Hang Power Clean
In Remaining Time
Burpee Pull Up
C) EMOM x 8 (4 sets Each)
9 Shoulder to Overhead
In Remaing Time
GHD Sit Ups
*Partners will alternate round of EMOM. While one partner completes their round of EMOM other partner rests. Score will be combined weight of partners lifts plus the AMRAP reps.
Strength
A) 3 Sets
Single Arm DB Bench Press x 12 each
4 Position Strict Pull Up x 3-6 each (Pronated wide, mixed, mixed, Supinated)
Elbow on knee external rotations x 10-12 each
B) 3 Sets
wt Stationary Dip @2211 x 5-8
Single Arm Lateral Landmine Row @2111 x 8-12 each
Kneeling cable Face Pulls x 10-15
C) 2-3 sets
Alternating from top DB Shoulder Complex x 4-6 each (DB Upright Row + DB Front Raise + DB Lateral Raise + DB Bent Over Lateral Raise)
Back against wall Barbell Curls 21’s (7 bottom to 1/2 + 7 1/2 to top + 7 full rom)
Supine on Bench Tricep 21’s (7 Pull Overs + 7 skull crushers + 7 close grip triceps presses)