Call Us: (720) 335-5591

Wednesday, October 30, 2019

30
Oct

Wednesday, October 30, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for time)

A) 3 Sets (Each For Time)

5-4-3-2-1 Bench Press

*10 Russian KB Swing Between each set (AHAP if need to use double KB or DB do so)

Rest 3 minutes between sets

B) 3 Sets

Dual DB Bent Over Row x 10 (Perform 5 Pronated + 5 Supinated)

Banded Pull aparts x 15-20

Single Arm KB/DB Overhead Carry x 50 yrds Each

1 Minute Double Unders

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 (Every 90)

3 Position Power Snatch @60-70%

D) 3 Sets:

Back Squat x 3 @ 85%

*Last Set Perform AMRAP Leave 1-2 in Tank

E) 3 Sets: (Every 2 Minutes)

Safety Bar Single Leg Bulgarian Split Squat x 5RM @51×1 (Start with weaker leg)

Reverse Hyper x 60 seconds

Bottoms up Single Arm KB Arnolds Press x 5 + 50 yard Overhead Carry Each

GHD Russian Twist x 20

Metcon (2 Rounds for time)

3 Sets (Each For Time)

5-4-3-2-1 Bench Press @60-70% (Use wt you can perform 8-10 UB)

*10 Double Russian KB Swing Between each set

Rest 3 minutes between sets

Leave a Reply