Wednesday, November 13, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
3 Sets:
12 Alternating Single Arm DB Snatch (6/6) 50/35
12 Lateral Burpee Over DB
12 10 yard Shuttle run
Rest 2 minutes
50 Double Unders
20 Single DB Step Ups (10/10)
10 DB Hang Squat Clean 50/35
Rest 2 minutes
Strength
A) 2 Sets Each
Zig Zag Lateral Bounds with Bounce x 5 each (https://youtu.be/ENf2H8ZVmDI)
Bent Over YTW x 6-8 each
Rest 1 Minute
B) 2 sets
Multi Directional Jump to Box Jump x 3 each (https://youtu.be/7f2ZwzKXThI)
Seated Cuban press x 5
Rest 1 Minute
C) 3 Sets:
Safety Bar Bulgarian Split Squat @14×1 x 3 each
Banded Front Raise to Band Pull a Parts x 10-15
D) 3 Sets: Perform After WOD
Banded Belt Sumo KB Deadlift x 40 Seconds
Medball GHD Sit Up @21×1 x 6-10
GH Raise x 5 (If can perform weighted do so)
Dual KB Front Rack Carry x 30 yards
Metcon (Time)
Odd Rds =
12 Alternating Single Arm DB Snatch (6/6) 50/35
12 Lateral Burpee Over DB
12 10 yard Shuttle run
Rest 2 minutes
Even Rds =
50 Double Unders or 15/12 Calorie Row
20 Single DB Step Ups (10/10) 50/35
10 Squat Clean 135/95
Rest 2 minutes