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