2
Jan
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