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Tuesday, May 14, 2019


Tuesday, May 14, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes:

2-5 Wall Walks (Inch worm)

9 Box Jump Overs

2-5 Parallette Shoot Throughs

15 Russian KB Swing

*Every 2:30 run 200m

Goal is to keep this at about 80-85% aerobic effort. Find a pace you can settle into for the entire duration. Scale accordingly to allow yourself to move efficiently and make the runs continuous.



A) 5 Sets: (Every 90 Seconds)

Jerk (Pause in dip + pause in receiving position x 3-3-3-2-2 @ 60-70%

B) 5 Sets: (Every 90 Seconds)

Clean pull + Clean x 3-3-2-2-1 @ 65-75%

C) AMRAP in 3:30

Ring or Bar Muscle Up

*This is the same time frame as a couple weeks ago, but now you get to choose your rest. Goal is to get more reps.

Metcon (Distance)

AMRAP in 30 minutes

Row for meters

* Every 2:30 perform:

9 Russian KB swings

6 Box Jump Overs

3 Parallette Shoot Throughs

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