Saturday, May 9, 2020
CrossFit Surge – CROSSFIT
Metcon (3 Rounds for reps)
A) AMRAP in 5 Minutes
5 Thrusters or 10 Wall Balls
5 Pull Ups or Bent Over Rows
Rest 2 Minutes
B) AMRAP in 5 Minutes
5 Clean and Jerk
10 Plate to Touch (https://www.youtube.com/watch?v=Kv_C2Is6h7A)
Rest 2 Minutes
C) AMRAP in 5 Minutes
10 Wt. Lunges (5/5)
10 Russian Twists
Metcon (3 Rounds for reps)
With a Virtual Partner Perform
A) 4 Rds
25 Wall Balls (100 total each partner)
*Partner Runs 200m
B) 3 Sets: (Every 2 Minutes)
2 Clean Lift Off to Knee + Power Clean + Jerk (RPE 6-7)
Into
3 Sets
1 Clean Lift Off to Knee + Clean + Jerk (RPE 7-8)
Into
3 Sets:
Clean & Jerk (RPE 7-8)
C) 6 Sets:
Bench Press x 6-4-2-6-4-2 (Goal is for 2nd wave to be heavier than 1st)
D) With a Virtual Partner Complete:
A) AMRAP in 8 Minutes
10 Alternating DB Snatch (5/5)
10 Toe to Bar
Rest 3 Minutes
B) AMRAP in 8 Minutes
5 Hang Squat Clean (185/125)
10 Pull Ups
Rest 3 Minutes
AMRAP in 8 Minutes
5 Front Squat (185/125)
10 Bar Facing Burpee
*Partners Alternate full rounds. If you don’t have a partner perform 5 minute AMRAPs.