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Tuesday, April 9, 2019

9
Apr

Tuesday, April 9, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (3 Rounds for reps)

A) AMRAP in 8 Minutes

50 Double Unders

8 Power Snatch 75/55

8 Bar Facing Burpee

Rest 3 Minutes

B) AMRAP in 8 Minutes

18 Deadlift 155/105

9 Bar Muscle Up/Burpee Pull Up

7 Overhead Squat 155/105

Rest 3 Minutes

C) AMRAP in 8 Minutes

200m Run

30 Air Squats

20 Push Up

10 Strict Pull Ups (scale appropriately)

Competition

Metcon (3 Rounds for reps)

A) AMRAP in 10 Minutes

75 Double Unders

8 Power Snatch 95/65

10 Bar Facing Burpee

Rest 4 Minutes

B) AMRAP in 10 Minutes

18 Deadlift 185/125

9 Bar Muscle Up

7 Overhead Squat 185/125

Rest 4 Minutes

C) AMRAP in 10 Minutes

300m Row or 200m Run

30 Air Squats

20 Push Up

10 Strict Pull Ups

Strength

A) 4 Sets: (Every 90 Seconds)

Jerk w/pause in dip and catch x 3-3-2-2 @69-79%

Ring YTW x 6 each

B) 3 Sets:

Alternating DB Shoulder Press x 6 each

Seated Plate Front Raise x 10

Seated Iso Alternating DB Lateral Raise x 6-8 each

Seated Bent Over DB Lateral Raise x 8-10 each

C) 2 Sets:

DB Powell Raise x 10 each

Multi Grip Bar Bent Over Row x 6-8

With stability ball hold push up plank hold, perform 1 knee to elbow + 1 reverse v-up x 10-15

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