Saturday, May 23, 2020
CrossFit Surge – CROSSFIT
Metcon (Time)
3 Rds For Time:
40 Single DB Reverse Lunges (20/20)
30 Single DB Push Press (15/15)
20 Burpees
*Every 2 Minutes Perform: 20 Double Unders
Competition
Metcon (3 Rounds for reps)
With a Partner
A) AMRAP in 10 Minutes
5 Split Squat Switch each
5 Power Snatch 95/65
5 Toes To Bar or 2 Muscle Ups
Rest 3 Minutes
B) AMRAP in 10 Minutes
5 DB/KB Push Press
5 Power Clean 145/95
5 Toes To Bar or 2 Muscle Ups
Rest 3 Minutes
C) AMRAP in 10 minutes
5 Burpees
5 Deadlifts 195/125
5 Toes To Bar or 2 Muscle Ups
*Partners Alternate Full Rds
If you get 20 rounds total at any point on a single station, you can stop.
Strength
A) 2 Sets
Bent Over YTW x 8 each
Wall Sit x 45 seconds
Single Arm Overhead Carry x 30 yrds each
Single Leg RDL x 8-10 each
B) 6 Sets
Push Press
Sets 1-2 = 3 Reps
Sets 3-4 = 2 Reps
Sets 5-6 = 1 Rep
Between each set perform Bent Over Pendlay Row x 6-8
C) 3 Sets
Banded Tricpes extensions x 20
Banded Curls x 20
D) 3 Sets
30 Hollow Rocks
45 Seconds Side Plank Each
20 McGil Curl Ups