Wednesday, May 6, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds)
A) 3 Sets:
AMRAP in 90 Seconds
3 Burpee over DB
6 DB Power Clean
9 DB Thrusters/Wall Balls
Rest 90 Seconds
AMRAP in 90 Seconds
3 Burpee Over DB
6 DB Push Press
9 DB Front Squat
Rest 90 Seconds
B) 4 Sets: (EMOM)
Minute 1: 45 seconds of Hollow Hold
Minute 2: 30 seconds of Superman Punches
Minute 3: 12-15 Supine Heel Elevated Hip Bridge
Competition
Metcon (4 Rounds for reps)
A) 2 Sets:
Diamond Push-Ups x 10-20 @ 2011
Rest 60 seconds
Reverse Snow Angels x 20
(slow and controlled)
B) 3 Sets
Push Jerk + 3 Overhead Squats
C) 4 Sets:
Shoulder Press From Split Position x 3 (Building)
D) 4 Sets:
Split Jerk x 2
Sets 1-2 = 70%
Sets 3-4 = 75%
E) 5 Sets:
Back Squat
Set 1 = 5 Reps @ 65-70%
Set 2 = 3 Reps @ 75-80%
Set 3 = 1 Rep @ 85-90%
Set 4-5 = 10 Reps @ 70-80% of Set 3
F) 4 Sets:
Sets 1, 3 Perform:
200m Run
20 Push Press 135/95
Rest 90 Seconds
Sets 2, 4 Perform:
AMRAP in 90 Seconds
3 Burpee Over DB
6 DB Power Clean
9 DB Thrusters
Rest 90 Seconds
AMRAP in 90 Seconds
3 Burpee Over DB
6 DB Clean and Jerk
9 DB Front Squat