Saturday, September 15, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (3 Rounds for time)
With a Partner Perform:
A) For Time: (10 Minute Cap)
50/40 Calorie Row
60 Snatch 115/75
*EMOM including 0:00 Perform 5 Burpee & Rotate movements
Rest 5 Minutes
B) For Time: (10 Minute Cap)
50/40 Calorie Row
150 Wall Balls
*EMOM including 0:00 Perform 5 Burpee & Rotate Movements
Rest 5 Minutes
C) For Time: (10 Minute Cap)
50/40 Calorie Row
100 Pull Ups
*EMOM including 0:00 Perform 5 Burpee & Rotate Movements
Metcon (3 Rounds for time)
With a Partner Perform:
A) For Time: (10 Minute Cap)
60/50 Calorie Row
60 Snatch 135/95
*EMOM including 0:00 Perform 5 Burpee & Rotate Movements
Rest 5 Minutes
B) For Time: (10 Minute Cap)
100/75 Calorie Bike
150 Wall Balls
*EMOM including 0:00 Perform 5 Burpee & Rotate Movements
Rest 5 Minutes
C) For Time: (10 Minute Cap)
50 Calorie Ski
50 Bar Muscle Up
*EMOM including 0:00 Perform 5 Burpee & Rotate Movements
Competition
Push/Pull
3 Sets:
DB Incline Press x 8 (Build to today’s heavy 8)
Single Arm Bent Over Landmine Row x 8 (Build to today’s heavy 8)
Push/Pull
3 Sets:
20 yard Double KB Front Rack Walking Lunge
Reverse Hypers x 8-10
Bi/Tri
1 Set:
100 Supine Incline Overhead Chain Triceps Extensions
100 Rope Chain Curls