Saturday, February 23, 2019
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (3 Rounds for reps)
In Teams of 3 Perform:
A) AMRAP in 7 Minutes
50 Hang Power Cleans 135/95
50 Hang Power Cleans 155/105
AMRAP Hang Power Clean 185/125
Rest 3 Minutes
B) AMRAP in 7 Minutes
50 Shoulder to Overhead 125/85
50 Shoulder to Overhead 145/100
AMRAP Shoulder to Overhead 165/110
Rest 3 Minutes
C) AMRAP in 7 Minutes
P1 = AMRAP Rope Climbs
P2 = 50 Double Unders
P3 = 100 ft Double KB Front Rack Carry
*Partners rotate through movents once both double unders and carry is complete. Only 1 athlete at given station.
Competition
Metcon (3 Rounds for reps)
In Teams of 3 Perform:
A) AMRAP in 7 Minutes
50 Hang Power Cleans 155/105
50 Hang Power Cleans 185/125
AMRAP Hang Power Clean 205/135
Rest 3 Minutes
B) AMRAP in 7 Minutes
50 Shoulder to Overhead 135/95
50 Shoulder to Overhead 155/105
AMRAP Shoulder to Overhead 185/125
Rest 3 Minutes
C) AMRAP in 7 Minutes
P1 = AMRAP Rope Climbs
P2 = 50 Double Unders
P3 = 100 ft Double KB Front Rack Carry
*Partners rotate through movents once both double unders and carry is complete. Only 1 athlete at given station.
Accessory
A) 4 Sets
Wt Dips x 3-5
Wall Handstand Plate Step Up/Downs x 6-10 ea
B) 3 Sets
Rope Landmine Rope @3111 x 5-7
Supine Ring Row Walk Unders @3111 x 5-7
Seated Banded Low Row x 20-25
C) Finishers
1 Set
Banded Hammer Curls x 100
* Perform 3-5 calorie biceps curl on rower
Banded Neutral Grip Overhead Triceps Extensions x 100
*Every time you break perform 3-5 calorie triceps push downs on ski erg
D) 1 Set
Ghd side oblique sit Up x 50-75 each