14
Aug
Tuesday, August 14, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (Time)
5 Rds For Time:
20 Seconds knee Tuck Hold on Paralletes
9 DB Push Press @ 21×1
9 DB Bent Over Row @21×1
20 Seconds Superman Hold
12 Hand Release Push Ups
12 Pull Ups (If you have C2B do so)
20 Seconds Hollow Hold
Rest 2 Minutes
Competition
Behind the Neck Jerk
6×2 (RPE 8-9)
1 Position Power Clean
4×3 (RPE 6-7)
Push/Pull/Pull
3 Sets:
Barbell Shoulder Press x 6
Supinated Grip Bent Over Barbell Row x 6
GH Raise x 6 (If you can perform weighted do so)
Metcon (Time)
5 Rds For Time:
12 DB Push Press @21×1 50/35
12 DB Bent Over Row @ 21×1
18 Hand Release Push Ups
18 Chest to Bar Pull Ups
Rest 2 Minutes