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