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Tuesday, December 24, 2019

24
Dec

Tuesday, December 24, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (Time)

“12 Days of Thankfulness”

With a Partner or Solo Perform:

For Time:

1 Rope Climb or Hand Over Hand Sled Pull

2 DB/KB Lunge 2/2

3 DB/KB Power Snatch

4 DB/KB Front Squats

5 DB/KB Hang Power Clean

6 DB/KB Deadlift

7 Pull Ups or Supine Row

8 Toe to Bar or Sit Ups

9 Box Jump Overs or Step Overs

10 KB Swing

11 Hand Release Push Up

12 Power Man Makers

*Weight should be a weight you can perform the reps unbroken if you needed to.

Performance

Metcon (Time)

“12 Days of Thankfulness”

With a Partner or Solo Perform:

For Time:

1 Rope Climb

2 Overhead Squat

3 Power Snatch

4 Front Squats

5 Hang Power Clean

6 Deadlift

7 Pull Ups or Supine Row

8 Toe to Bar or Sit Ups

9 Box Jump Overs or Step Overs

10 KB Swing 55/35

11 Handstand Push Ups or Hand Release Push Up

12 Burpee Muscle Ups or Power Man Maker

*Barbell weight 115/75 Weight should be a weight you can perform the reps unbroken if you needed to.

Competition

Metcon (Time)

“12 Days of Thankfulness”

For Time:

1 Rope Climb

2 Overhead Squat

3 Power Snatch

4 Front Squats

5 Hang Power Clean

6 Deadlift

7 Pull Ups

8 Toe to Bar

9 Box Jump Overs

10 KB Swing 70/55

11 Handstand Push Ups

12 Burpee Ring Muscle Ups

*Barbell weight 145/100 Weight should be a weight you can perform the reps unbroken if you needed to.

Strength

A) 4 Sets

3 Snatch or Clean Pulls @ 70-80% + 3 Snatch or Clean High Pulls @ 45-60%

B) 5 Sets

20 Stalder Leg Lifts @4″

8 Single Leg RDL

3 Headstand to Handstand (press or kip) to 5ft Handstand walk

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