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Wednesday, October 9, 2019

9
Oct

Wednesday, October 9, 2019

CrossFit Surge – CROSSFIT

Metcon (Weight)

3 Rds

Minute 1 = 5-7 Low Incline DB Bench Press

Minute 2 = 200m Run

Minute 3 = 10-15 Pull Ups/5 Muscle Ups

Minute 4 = 15-20 Wall Balls

Minute 5 = 5-7 Low Incline DB Bench Press

Minute 6 = 40-60 Double Unders

Minute 7 = 10-15 Pull Ups/5 Muscle Ups

Minute 8 = 15-20 Wall Balls

Minute 9 = Rest

Competition

Strength

A) 2 Sets

Javoreck Complex

6 Hang Clean High Pulls

6 Muscle Snatch

6 Back Rack Thrusters

6 Bent Over Row

6 RDL

*rest 1:2 work to rest

Athletes greater than 200 lbs use 45% BW, under 200 lbs use 50% of BW

B) 3 Sets

Back Squat x 3 @ 80%

*perform AMRAP on Last Set Leave 1-2 Reps in the tank

Seated Z Press x 8

C) 3 Sets:

Safety Bar Bulgarian Squat @51×1 x 6RM

Rotational ring pull up x 12 (start pronated finish supinated)

D) 3 Sets: Perform after wod

Reverse Hyper x 45 Seconds

Single Arm Farmers Carry x 20 yards

10 Top half GHD Sit Up + 15-20 seconds iso to ghd Sit up hollow Hold + 10 GHD Sit Ups

Metcon (Weight)

3 Rds

Minute 1 = 5-7 Low Incline DB Bench Press

Minute 2 = 200m Run

Minute 3 = 10-15 Pull Ups/5-7 Ring Muscle Ups

Minute 4 = 15-20 Wall Balls

Minute 5 = 5-7 Low Incline DB Bench Press

Minute 6 = 40-60 Double Unders

Minute 7 = 10-15 Pull Ups/5-7 Ring Muscle Ups

Minute 8 = 15-20 Wall Balls

Minute 9 = Rest

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