Saturday, January 19, 2018

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform:

6 Sets (3 Each)

14 Wall Balls

7 Burpee

1 Rope Climb (3 Hand over Hand Pulls, down & up)

7 Burpee

14 Wall Balls

*Partners alternate full rounds

Metcon (Time)

With a Partner Perform:

6 Sets (3 Each)

9 Thrusters 95/65

6 Bar Facing Burpee

2 Rope Climb

6 Bar Facing Burpee

9 Thrusters

*Partners alternate full rounds, scale appropriately goal is for round to take no more than 3 minutes.

Competition

Metcon (Time)

With a Partner Perform:

6 Sets (3 Each)

11 Thrusters 95/65

9 Bar Facing Burpee

1 Legless Rope Climb

1 Rope Climb

9 Bar Facing Burpee

11 Thrusters

*Partners alternate full rounds

Metcon (Time)

For Time

10-1

Handstand Push Up

DB Push Press 55/35

Wt. Sit Up

Push/pull lower

3 Sets

Double KB Front Rack Step Ups x 8 each

Deficit Sumo DB Deadlift x 8

Banded Iso GHD Sit Up Hold x 20-30 Seconds

Banded Iso GHD Hip Ext Hold x 20-30 seconds

Pull Upper

3 Sets

3 Position Bent Over Row x 6 each (wide to close)

Archer Ring Row x 6-8 each

Kneeling Tall banded straight arm pull down x 15-20