28
Aug
Tuesday, August 28, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (Time)
With a Partner Complete 20 Rds For Time:
5 Wt. Strict Pull Ups 35/20
5 BW Bench Press
*Weight should be a weight you can perform UB for most sets. NO Kipping perform strict.
If Time Permits:
2 Sets:
Prone Incline DB Batwing Row x 8-10
Band Pull a Parts x 40 (Every 10 Reps Alternate Between Pronated and Supinated Grip)
Competition
Behind the Neck Jerk
4×2 (RPE 7-8)
2×1 (RPE 8-9)
3 Position Power Snatch
4×1 (RPE 6-7)
Metcon (Time)
10 Rds For Time:
5 Wt. Strict Pull Ups 55/35
5 BW Bench Press
*Weight should be a weight that you can perform UB for most sets. Scale appropriately.