Saturday, September 29, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (2 Rounds for reps)

In Teams of 3 Perform:

A) AMRAP in 15 Minutes:

Partner 1 = 12/10 Calorie Row

Partner 2 =

9 Medball Sit Ups

9 Toe to Bar/Toe to Ring

Partner 3 =

4 DB Hang Squat Clean Thruster 50/35

12/9 Hand Release Push Ups

Rest 4 Minutes

B) 5 Rds For Time:

Partner 1 = 10/7 Calorie Row

Partner 2 =

1-2 Rope Climb

Partner 3 =

10 KB Swing

12 KB Step Ups (6/6)

Competition

Metcon (2 Rounds for reps)

In Teams of 3 Perform:

A) AMRAP in 15 Minutes:

Partner 1 = 12/10 Calorie Row

Partner 2 =

9 GHD Sit Ups

9 Toe to Bar

Partner 3 =

4 DB Hang Squat Clean Thruster 50/35

6 DB Box Step Over 4/4

6 Box Jump Overs

Rest 4 Minutes

B) AMRAP in 12 Minutes:

Partner 1 = 10/7 Calorie Ski

Partner 2 =

2-3 Rope Climb

Partner 3 =

10 KB Swing 70/55

10/7 Handstand Push Ups

You Call It

10 Minutes Build to today’s heavy 5 rep Thruster or Overhead Squat