Monday, December 16, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets:

Overhead Squat @3211 x 5

Bird Dog w/3 Seconds Hold x 6 each (Focus on active hold, don’t hyper extend back)

1/2 Kneeling Banded Ax Chop x 10 each

Metcon (Time)

“Jacob”

For Time

50 Wall Balls

40 Calorie Ski/Row/Bike

30 Alternating DB Snatch 50/35

20 Box Jump Overs 24/20

15 Bar Muscle Ups/Chest to Bar Pull Ups/Pull Ups

Competition

Strength

5 Sets: (Every 2:30)

Tempo Front Squat x 2-2-2-1-1 (work up to rpe 7-8 for the day)

Between each set Perform:

Seated Legless Rope Climb to 1-2 ft above out stretched hand x 1-3 (no legless up and down)

B) 4 Sets: (Alternate Every 2 minutes)

Tempo Sumo Deadlift x 10 (RPE 6-8)

Single arm DB Bench Press 6-4-2-6 each (goal to make second 8-6 heavier than 1st)

Metcon (Time)

“Jacob”

For Time

50 Wall Balls

40 Calorie Ski/Row/Bike

30 Alternating DB Snatch 70/55

20 Box Jump Overs 30/24

15 Bar Muscle Ups