Tuesday, December 31, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

New Year Eve Tradition

“Nutts”

For time:

10 Handstand push ups

15 Deadlift 250/170

25 Box jumps 30/24

50 Pull-ups

100 Wallball

200 Double-unders

Run 400 meters with a 45lb plate

Strength

A) 6 Sets:

Bench Press x 6-4-2-6-4-2

Pendlay Row x 8 @2111

B) 7 Sets

2 Strict toe to bar

3 Arch/Hollow swings

4 Kipping Toe to Bar

2 Strict Toe to Bar

10 Seconds L-Sit Hang

2 Strict Toe to Bar

Rest 1 Minute Between Sets

Than

7 Sets

15 Seconds Ring Support Hold

4 Strict Ring Dips

15 Seconds Ring Support Hold

8 Bottom of Dip Swings

15 Seconds Ring Support Hold

Rest 1 Minute

C) 3 Sets

Single Arm Upright Row x 10 each

Farmers Carry x 15 yards AHAP

Nordic Drops x 8-10