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Wednesday, August 15, 2018

15
Aug

Wednesday, August 15, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

With a Partner Perform 3 Rds For Time: (25 Minute Cap)

300m Forwards Sled Drag

300m Backwards Sled Drag

*weight should be a weight you can continuously move with your partner. Only one partner works at a time.

Competition

Metcon (Time)

3 Rds For Time:

200m Backwards Sled Drag

200m Sled Push

Essentials/Performance Strength

Push/Pull

3 Sets:

Step Ups x 6 each

Barbell Upright Row x 12-15

Single Leg RDL x 6 each

Band Pull a Parts x 30

Competition -Strength

Metcon (No Measure)

3-4 Sets: (EMOM)

Minute 1 = 20-30 yard Yoke Carry @ 85% of 1RM Back Squat

Minute 2 = 8 Stone/Sandbag to Shoulder 150/100

Minute 3 = 20-30 yard Handstand Walk (2-3×10 yards, must kick down every 10 yards)

Minute 4 = 15-18/12-16 Calorie Bike

Push/Pull

3 Sets:

Step Ups x 6 each

Barbell Upright Row x 12-15

Single Leg RDL x 6 each

Band Pull a Parts x 30

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