Tuesday, May 21, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for time)

A) AMRAP in 7 Minutes

7 Deadlift 225/155

7 Handstand Push Ups/DB Push Press

Rest 5 Minute

B) 2 Rds

15 Pull Ups

50 Double Unders

15 Toe to Bar

10 Burpee

20 Hand Release Push Ups

Rest 4 minutes between Rds

Competition

Strength

5 sets

Behind the neck Jerk x 3 @ rpe 4-5

Clean Pull x 5 @ 70-80%

Metcon (2 Rounds for time)

A) 21-15-9 For Time

Deadlift 225/155

Handstand Push Ups

Rest 5 minutes

B) 2 Rds

20 Calorie Bike

15 Chest to Bar Pull Ups

50 Double Unders

20 Toe to Bar

15 Burpee

20 Handstand Push Ups

Rest 4 minutes between Rds