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Tuesday, September 7, 2021

7
Sep

Tuesday, September 7, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

Barbell Shoulder Press x 5 @ 50% of heaviest weight used during the last 3 weeks.

Seated Banded Lat Pull Downs x 15-20 (https://www.youtube.com/watch?v=MDAk3N1wEfI)

3 Rds For Time:

400m Run

12 Toe to Bar

6 Power Clean 135/95

12 Pull Ups

Competition

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

3 Muscle Snatch + 3 Overhead Squat (Building)

3 Sets:

3 Position Power Snatch + Snatch Balance @ 55-65%

4 Sets:

Hang Snatch (At the Knee) x 3 @65-70%

C) 3 Rds

400m Run

12 Toe to Bar

6 Power Clean 165/110

12 Pull Ups

D) 2 Sets:

Banded Hamstring Curls x 20

Banded Glute Bridge x 20

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