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Tuesday, February 5, 2019

5
Feb

Tuesday, February 5, 2019

CrossFit Surge – CROSSFIT

Javorek DB Complex

4 Sets

6 Dual DB Upright Row

6 Dual DB Hang DB Muscle Snatch

6 Dual DB Thruster

6 Dual DB Bent Over Row

6 Dual DB RDL

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

12 yrd seal walk

12 DB Deadlift 50/35

12 yrd seal walk

12 Alt DB Lunge (6/6)

Rest 1 minutes

Competition

Javorek Complex #1

2 Sets

Clean grip upright row x 6

Muscle Snatch x 6

Back rack thruster x 6

Bent over Barbell Row x 6

RDL x 6

Rest 1:1

*athletes over 200 lbs use 45% of your BW. Athletes under 200 lbs use 50%. Hit this complex with explosiveness.

Metcon (Time)

4 Rds

12 yrd handstand walk Obstacle Coarse

30 seconds L-Sit/knee tuck hold

12 yrd handstand walk Obstacle Coarse

20 pistols)10/10)

Rest 1 minute

*Choose your Coarse, adjust for your own ability

Rest 5 minutes

Bike For Calories:

2 Rds

3 minutes on

Rest 30 seconds

2 minutes on

Rest 30 seconds

1 minute on

Rest 30 seconds

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