Monday, October 28, 2019
CrossFit Surge – CROSSFIT
Metcon (3 Rounds for time)
A) For Time
50 Single DB Front Rack Step Up (25/25) 50/35
*Every minute on minute perform 4 Burpee
Rest 4 Minutes
B) For Time
50 Barbell Hip Thrusts 185/125
*Every minute on minute perform 8 Medball Sit Ups
Rest 4 minutes
C) For Time
50 Single DB Front Rack Step Up (25/25) 50/35
*Every minute on minute perform 20 Double Unders
Competition
Strength
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
B) 6 Sets (every 90 seconds)
Hang Power Clean x 3 @ 60-75%
C) 3 Sets
Safety Bar Squat x 5 @ 85+%
D) 3 Sets (Perform After WOD)
Safety Bar Good Mornings find 8 RM
DB Lunge x 10 Each
E) 3 Sets:
Ring/Strap Hamstring Curl x 10
Single DB Single Leg Calf Raise x 10-15 each (Hold DB in Same side as working leg)
Kneeling Banded Russian twist x 10 each
Metcon (Time)
In a 17 Minute Window Perform
5 Rds
12 Double DB Step Up Overs 45/30
6 Ring Muscle Ups
In Remaining Time Find 3 RM Overhead Squat From Floor