Wednesday, November 6, 2019
CrossFit Surge – CROSSFIT
Strength
3 Sets
Hand Anchored Single Arm DB Row Alternating Pronated/Supinated Grip x 6 each
Banded Face Pulls x 10-15
Banded Pull aparts x 15-20
Dual KB Front Rack Carry x 30 yards (2×15)
Single Arm KB/DB Overhead Carry x 30 yards (2×15)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
5 DB Power Clean 50/35
5 DB Push Up + Renegade Row
20 Double Unders
Competition
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) Ring MU
3 Rounds
3 hollow pull RMU
https://vimeo.com/191244692/86fc0687ed
10 swinging ring pull ups
3 hollow pull RMU
Rest 1:00 between rounds. Try to complete each round unbroken
D) 3 Sets (every 2:30)
Barbell Shoulder Press x 5
Hand Anchored Single Arm DB Row Alternating Pronated/Supinated Grip x 6 each
E) 3 Sets (every 2:30)
2 Behind the Neck Jerk + 1 Front Rack Jerk (rpe 7-8)
Banded Face Pulls x 10-15
F) 3 Sets: (Every 2 Minutes)
4 Seconds Pause at Parallel Safety Bar Bulgarian Split Squat X 3rm each
Band Pull a Parts x 10-15
Metcon (Time)
4 Sets
1 minute Bike (Goal increase distance each set)
200m Run
75 Double Unders
Rest 2 Minutes