17
Sep
Monday, September 17, 2018
CrossFit Surge – CROSSFIT
Metcon (3 Rounds for reps)
A) AMRAP in 5 Minutes:
2 Squat Clean @80% of 1RM
8/6 Calorie Row
Rest 5 Minutes
B) AMRAP in 5 Minutes:
9 Thrusters 135/95
35 Double Unders
Rest 5 Minutes
C) AMRAP in 5 Minutes
12 Deadlift 225/155
9 Bar Facing Burpee
Metcon (3 Rounds for reps)
A) AMRAP in 5 Minutes:
4 Front Squat 185/125
5-10-15 yard Shuttle Run
Rest 5 Minutes
B) AMRAP in 5 Minutes:
9 Thrusters 105/70
35 Double Unders
Rest 5 Minutes
C) AMRAP in 5 Minutes
12 Deadlift 205/135
9 Bar Facing Burpee
Competition
Front Squat (Deload)
4×7 @ 21×1 (RPE 5-7)
Clean Pulls
3×5 @80% with 1 Seconds pause at knee