Thursday, January 2, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for weight)

3 Sets (Alternate Stations)

Station 1 = 3 Position Bench (wide to narrow)

2 Minutes Row

Rest 90 Seconds

Station 2 = 3 Position Power Clean (Above knee, below knee, floor)

2 minutes Bike

Rest 2 Minutes

*Goal is to increase distance each set

Competition

Strength

A) 6 Sets:

Bench Press x 6-4-2-6-4-2 (goal for 2nd wave of 6-4-2 to be heavier than 1st)

Wt Stationary Dip @21×1 x 6-8

B) 4 Sets

Pendlay Row x 8 @2111

Wt strict Supinated grip Pull Ups x 6-8

Metcon (6 Rounds for distance)

6 Sets

20 Russian KB Swing

15 Hand Release Push Ups

10 Supine Row Alternate Pronated/Supinated grip @2111

2 Minutes Row/Bike/Ski

Rest 90 Seconds

*Goal to increase distance each set