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Tuesday, March 2, 2019

2
Apr

Tuesday, March 2, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

A) AMRAP in 8 Minutes

3 Thrusters 125/85

4 Chest to Bar Pull Ups

7 KB Swings

Rest 3 Minutes

B) AMRAP in 8 Minutes

4 Power Clean 175/120

6 Bar Facing Burpee

8 Handstand Push Ups/DB Z Press

Rest 3 Minutes

C) AMRAP in 8 Minutes

12 Alternating DB Snatch 6/6

150m Run

Competition

Metcon (3 Rounds for reps)

Strength: (Perform before or after WOD)

A) 4 Sets: (Every 90 Seconds)

Push Jerk w/pause in dip and catch x 4-4-3-3 @69-79%

Ring YTW x 6 each

B) 3 Sets:

Alternating DB Shoulder Press x 8 each

Strict Pull Up Complex x Max Reps

DB Hammer Curl to L-Lateral Raise to Eccentric Lateral Raise x 8-10

C) 3 Sets:

DB Powell Raise x 10 each

Multi Grip Bar Bent Over Row x 6-8

With stability ball hold push up plank hold, perform 1 knee to elbow + 1 reverse v-up x 10-15

WOD

A) AMRAP in 10 Minutes

3 Thrusters 165/115

3 Chest to Bar Pull Ups

6 Toe to Bar

Rest 4 Minutes

B) AMRAP in 10 Minutes

4 Power Clean 205/135

6 Bar Facing Burpee

8 Strict Handstand Push Ups

Rest 4 Minutes

C) AMRAP in 10 Minutes

12 DB Snatch 70/50

200m Row

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