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Tuesday, May 28, 2019

28
May

Tuesday, May 28, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

50 Abmat Sit Ups

5 shuttle runs (5-10-15 yard)

10 Deadlifts 275/185

40 Abmat Sit Ups

4 Shuttle Runs

8 Deadlifts

30 Abmat Sit Ups

3 Shuttle Runs

6 Deadlifts

20 Abmat Sit Ups

2 Shuttle Runs

4 Deadlifts

10 Abmat Sit Ups

1 Shuttle Run

2 Deadlifts

Strength

3 Sets

Bench barbell hip thrusts x 15-20

Banded Face Pulls x 15-20

Competition

Strength

A) 6 Sets (Every 90 Seconds)

Power Snatch from blocks x 3-3-3-2-1 @ 65-75%

B) 4 Sets (Every 2 Minutes )

Snatch Panda Pull From Ground x 2 @ 70-75%

High Box Jump x 1

Metcon (Time)

For Time:

50 Abmat Sit Ups

*Aerobic Choice

5 Stone/Sandbag to Shoulder

40 Abmat Sit Ups

*Aerobic Choice

4 Stone/Sandbag to Shoulder

30 Abmat Sit Ups

*Aerobic Choice

3 Stone/Sandbag to Shoulder

20 Abmat Sit Ups

*Aerobic Choice

2 Stone/Sandbag to Shoulder

10 Abmat Sit Ups

*Aerobic Choice

1 Stone/Sandbag to Shoulder

Aerobic Choices:

30-25-20-15-10 Calorie Bike

20-18-15-12-9 Calorie Row

5-1 shuttle runs (5-10-15 yard)

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