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