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Tuesday, September 25, 2018

25
Sep

Tuesday, September 25, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Accessory

3 Sets:

Elbow on Knee DB External Rotation x 8 each

Double DB Upright Row x 8-10

Hip Extensions x 8-12

L-Sit Hold 20-40 Seconds (paralette or hanging)

Metcon (Time)

3 Sets:

24/18 Calorie Row

400m Run

18 DB Push Up

18 DB Renegade Row 9/9

Rest 90 Seconds between Rounds

Competition

1 Position Power Snatch

4×3 (RPE 6-7)

Jerk Complex/DB External Rotation

4 Sets:

3 Behind the Neck Jerk + 2 Front Rack Jerk (RPE 6-8)

Elbow on Knee DB External Rotations x 8 each

Metcon (Time)

3 Rds For Time:

24/18 Calorie Bike

400m Run

18 L-Sit Pull Ups

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