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