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Tuesday, April 23, 2019

23
Apr

Tuesday, April 23, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

A) AMRAP in 8 Minutes

150m Run

12 Bench Press 135/95

Rest 3 Minutes

B) AMRAP in 8 Minutes

3 Bar Muscle Ups/3 Strict Pull Ups

9 Front Squat 145/110

6 Bar Facing Burpee

Rest 4 Minutes

C) AMRAP in 8 Minutes

10 DB Box Step Ups 24/20 50/35

10 Pull Ups/Supine Row

15 Wall Balls

Competition

Metcon (3 Rounds for reps)

A) 4 Sets: (Every 90 Seconds)

Jerk w/pause in dip and catch x 3 @55-65%

Ring YTW x 6 each

B) AMRAP in 10 Minutes

200/150m Row

15 Bench Press 135/95

Rest 4 Minutes

C) AMRAP in 10 Minutes

3 Bar Muscle Ups

9 Front Squat 165/115

6 Bar Facing Burpee

Rest 4 Minutes

D) AMRAP in 10 Minutes

10 DB Box Step Ups 24/20 50/35

10 Pull Ups

15 Wall Balls

E) 3-5 Sets:

:30-:45 seconds Ring Support Hold

:30-:45 second L-Sit on Parallettes

5-10 Hollow Ring Extensions

:30-:45 V-Sit Drill High

Rest 30 seconds

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