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Tuesday, March 26, 2019

26
Mar

Tuesday, March 26, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

“Filthy Fifty”

For Time:

50 Box jump, 24/20

50 Jumping pull-ups

50 Kettlebell swings, 35/20

50 Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35

50 Hip Extensions

50 Wall ball 20/14

50 Burpees

50 Double unders

or

“Dirty Thirty”

For Time:

30 Box jump, 24/20

30 Jumping pull-ups

30 Kettlebell swings, 35/20

30 Walking Lunge, 50 steps

30 Knees to elbows

30 Push press, 45/35

30 Hip Extensions

30 Wall ball 20/14

30 Burpees

30 Double unders

Competition

Strength

A) 4 Sets:

Power Clean + Jerk x 3 (RPE 4-6)

B) 6 Sets: (EMOM)

Front Squat x 3 @40-60%

C) 3 Sets:

Single Leg RDL x 8 each

GHD Sit Ups x 15

Metcon (Time)

For Time:

50 Box jump, 24/20

50 Jumping pull-ups (Set up so bar is a wrists when arms are held overhead)

50 Kettlebell swings, 45/30

50 Walking Lunge

50 Knees to elbows

50 Push press, 65/45

50 Hip Extensions

50 Wall ball 20/14

50 Burpees

50 Double unders

400m Single Arm Farmers carry 200m RT/200m LT

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