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Tuesday, September 8, 2020

8
Sep

Tuesday, September 8, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets:

Shoulder Press In Split Position x 5

Shoulder Shocker Series (Plate 8 Front Raise + 8 DB Lateral Raise + 8 Banded Triple Threat)

3 Rds

12 Toe to Bar

4 Wall Walks

Into

100 ft. Overhead Plate Lunge

50 ft. Seal Walk

100 ft. Overhead Plate Lunge

Metcon (Time)

A) 3 Sets: (EMOM)

Tall Clean x 2

B) 5 Sets: (3 Minutes)

Clean Deadlift + 3 Seconds Pause at the Knee Clean Pull + 3 Seconds Pause at the Knee Clean + Jerk

Set 1-2 = @ 65-70%

Set 2-3 = @ 70-75-%

Sets 4-5 = @ 75-80%

C) 5 Sets: (Every 2:30)

Back Squat

Set 1-2 = 2 @ 87-90%

Sets 3-4 = 4 @ 80-83%

D) 3 Sets:

12 Supinated Grip Bent Over Row

Right Into:

20 Prone Incline Lateral DB Raise

https://www.youtube.com/watch?v=FDgjgmGkK2g

Rest 90 seconds

E) 3 Rds:

20 Toe to Bar

10 Strict Handstand Push Ups

After 3rd Rd Go Right Into:

50 ft. Single Arm DB Overhead Walking Lunge RT 70/50

50 ft. Single Arm DB Overhead Walking Lunge LT 70/50

150 ft. Handstand Walk

50 ft. Single Arm DB Overhead Walking Lunge RT 70/50

50 ft. Single Arm DB Overhead Walking Lunge LT 70/50

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