Saturday, May 30, 2020
CrossFit Surge – CROSSFIT
Metcon (2 Rounds for time)
With a Partner Perform:
A) 10 Rds For Time:
9 Toe to Bar
6 Chest to Bar Pull Ups
3 Bar Muscle Ups
12 Hang DB Squat Clean 50/35
Rest 3 Minutes
B) 10 Rds For Time:
10 Burpee Box Jump Overs 24/20
20 Wall Ball
*Partners Alternate Rounds
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 (EMOM)
5 Overhead Medball Tosses
5 Max Distance Broad Jump
C) 6 Sets
Push Press
Sets 1-2 = 3 Reps
Sets 3-4 = 2 Reps
Sets 5-6 = 1 Rep
Between each set perform 9 Plate Front Raises + 12 Lateral Raises + 15 Bent Over lateral Raises
D) 3 Sets
Close Grip Bench Press x 6
Rest 30 Seconds
75 ft Single Arm Farmers Carry RT
Rest 30 Seconds
12 Single Arm Bent Over Row RT
Rest 30 Seconds
Close Grip Bench Press x 6
Rest 30 Seconds
75 ft Single Arm Farmers Carry LT
Rest 30 Seconds
12 Single Arm Bent Over Row LT
E) 2 Sets
Banded Tricpes extensions x 30
Banded Curls x 30
D) 4 Sets:
Minute 1 = 30 Seconds V-Ups
Minute 2 = 30 Seconds Hollow Hold
Minute 3 = 30 Seconds Russian Twists
Metcon (2 Rounds for reps)
A) AMRAP in 10 minutes:
200m Run or 50 Speed Steps
50 Double Unders or 20 Jumping Jacks
8 Pull Ups
12 Alternating Reverse Lunges with Goblet Hold
Rest 2 minutes, and then…
B) AMRAP in 10 minutes of:
200m Run or 50 Speed Steps
50 Double Unders or 20 Jumping Jacks
8 Toe to Bar or V-Ups
16 Wall Balls