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Tuesday, April 28, 2020

28
Apr

Tuesday, April 28, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

AMRAP in 13 Minutes:

12 Deadlift

9 Hang Power Clean

6 Shoulder to Overhead

30 Double Unders

Rest 1 Minute

Barbell Strength

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

A) 5 Sets:

Back Squats x 3 (RPE 6-7)

B) 3 Sets

Shoulder Press: x 5

Plate Front Raise x 8

Bent Over lateral Raise x 12-15

C) 4 Sets:

Bench x 5

Bent Over Row x 10

D) 3 Sets:

Barbell Curls x max Reps

Hollow Rocks x max Reps

Single Leg Glute Bridge x max Reps

Competition

Strength

2 Sets:

Wall Slides @3131 x 5

Bent Over YTW x 10 each

Scapular Push Ups x 10

Plank Up/Downs x 30 Seconds

A) 4 Sets:

Deadlift x 6 @2111 (RPE 4-5)

B) 3 Sets:

1/2 Kneeling Landmine Press @3031 x 8 each

Supinated Grip Bent Over Barbell Row x 12

C) 3 Rds

50 Double Unders

Right into

Max rep Push Ups

Rest 2 Minute

Metcon (Time)

3 Rds:

800m Run

20 Single DB/KB Walking Lunge

15 Russian KB Swings

10 Single Arm DB/KB Snatch Each

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