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)