Tuesday, November 12, 2019
CrossFit Surge – CROSSFIT
Metcon (2 Rounds for reps)
0-5
A) In 5 Minutes
500/400m Row
30 Russian KB Swings
5-12
B) AMRAP in 7 Minutes
7 Dips @2111
7 Supine Row @2111
13-18
C) in 5 Minutes
500/400m Row
30 Russian KB Swings
18-25
D) AMRAP in 7 Minutes
7 DB Floor Press @2111
7 Double DB Bent Over Row @2111
Strength
A) 3 sets
3 Position Power Snatch w/1 sec pause at each position and catch @50-60%
Band Pull a Parts x 15
B) 3 sets
1 Behind the neck Snatch Grip Push Press + 2 Snatch Balance + 3 Overhead Head Squat with pause in bottom (rpe 4-6)
Kneeling Cable Face Pulls x 10
C) 3 sets
Supine ring Row iso hold at chest x 15-20 seconds
Chainsaw DB Row @ 2111 x 8-12 (don’t support hand on leg)
Head supported DB Lateral Raise x 12-15
Metcon (No Measure)
18 Sets
30 Seconds Bike (moderately aggressive pace rpe 6-7)
30 Seconds Rests
* During 30 Seconds Rest Perform:
Sets 1, 4, 7, 10, 13, 16 = 4-10 Handstand Push Ups
Sets 2, 5, 8, 11, 14, 17 = 8-12 Strict Shoulder Press (Empty Bar)
Sets 3, 6, 9, 12, 15, 18 = 4-12 Ring Dips