Friday, February 22, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

Workout 19.1 Rx’d

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Workout 19.1 Scaled

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Comp Strength

A) 4 Sets:

3 Position Power Snatch (Up to technically heavy load)

B) 4 Sets:

3 Position Power Snatch (Up to technically heavy load)

C) 4 Sets:

Rear Foot Elevated Split Squat @31×1 x 5 each

Rear Foot Wall Press Single Leg RDL x 6-8 each

Banded Dead Bugs x 8-12 each