Wednesday, October 23, 2019
CrossFit Surge – CROSSFIT
Metcon (2 Rounds for reps)
A) 0-5
500m Row
15 Burpee
B) 5-10
AMRAP
10 DB Floor Press 45/30
5-10 Chin Up (Supinated grip)
C) 10-15
100 Plate Toe Taps (https://youtu.be/grwzM4Ibrhk)
15 Burpee
100 Plate Straddle Hops (https://youtu.be/YB5hhD94Jxk)
D) 15-20
AMRAP
10 DB Incline Press 45/30
5-10 Pronated Grip Pull Ups
E) 24-36
3 sets
Minute 1 = No hand touch split stance Single Arm bent over SB row RT
Minute 2 = Push Ups
Minute 3 = No hand touch split stance Single Arm bent over SB row LT
Minute 4 = Push Ups
Competition
Strength
A) 2 Sets Each
Hidens x 10 each
Bent Over YTW x 6-8 each
Rest 1 Minute
B) 2 sets
10 yard lateral shuffle x 4 each
Seated Cuban press x 5
Rest 1 Minute
C) 4 Sets (EMOM)
3 Position Power Snatch @50-60%
D) 5 Sets (every 90)
Behind the Neck Jerk x 2 (rpe 7-8)
E) 3 Sets: (Every 2 Minutes)
Back Squat x 3 @ 80%
F) 3 Sets: (Perform After WOD)
GHD Russian Twists x 10-15 each
Turkish Get Up x 4 each
Reverse Hyper x 30 seconds
Metcon (Time)
10-1 For Time
Bench Press (BW/75%)
Chin Ups (supinated grip)
*between each set row 10/7 calories