18
Dec
Tursday, December 18, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (2 Rounds for reps)
A) AMRAP in 5 minutes
5 Devils Press
8 Pull Ups
Rest 5 Minutes
B) AMRAP in 10 Minutes
10 DB Push Press
10 Box Jump
10 DB Front Squat
Competition
Metcon (2 Rounds for reps)
A) AMRAP in 5 minutes
5 Devils Press 50/35
4 Bar Muscle Ip
Rest 5 Minutes
B) AMRAP in 10 Minutes
10 DB Push Press 50/35
10 Box Jump
10 DB Front Squat
Snatch/Overhead Complex
A) 3×3 Muscle Snatch
B) 3×3 Power Snatch
C) 4×5 Snatch Pulls @ 85-90%
Overhead Complex
3 Sets:
20 Seconds Handstand Hold
Rest 10 Seconds
30 Seconds Max Double KB Shoulder Press
Rest 10 Seconds
20 Seconds Handstand Hold
Rest 2-3 Minutes