Saturday, January 5, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
AMRAP in 12 Minutes:
100 Hang Power Cleans
*EMOM including 0:00 perform 4 Burpee (only during Hang Clean portion)
In Remaining time perform AMRAP:
7 Pull Ups
5 Thrusters 75/55
5 Pull Ups
5 Thrusters
3 Pull Ups
5 Thrusters
*Partners alternate full rounds
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
AMRAP in 12 Minutes:
100 Hang Power Cleans
*EMOM including 0:00 perform 4 Burpee (only during Hang Clean portion)
In Remaining time perform AMRAP:
7 Pull Ups
5 Thrusters 95/65
5 Chest to Bar Pull Ups
5 Thrusters
3 Bar Muscle Ups
5 Thrusters
*Partners alternate full rounds
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
A) For Time:
100 Hang Power Cleans 115/75
*EMOM including 0:00 perform 5 Toe to Bar (only during Hang Clean portion)
Then perform 6 rounds (3 each):
9 Pull Ups
5 Thrusters 115/75
6 Chest to Bar Pull Ups
5 Thrusters
3 Bar Muscle Ups
5 Thrusters
*Partners alternate full rounds
B) In 5 Minutes Find:
1 rep Hang Squat Clean Thruster
*Both Partners can work at same time
Upper push/pull
A) 3 Sets
Incline DB Press Complex x 5 (Single arm alternate from to DB Press + Double DB incline press = 1 rep)
Prone on Flat Bench Barbell Row x 5
B) 3 Sets
Wt Dip x 5 (moderate weight)
30 seconds AMRAP single arm db bent over row each
Odd object lower
3 sets
Yoke carry x 50 yards @75% of BS
Rest 1 minute
1 minute sandbag/stone to shoulder 100/70 (if you get to 20 stop)
Rest as needed between sets
Midline
3 sets
20-30 seconds Banded iso ghd sit Up hold
20-30 seconds Banded iso hip extension hold
20-30 sets iso wt side plank hold