Tuesday, January 22, 2019

CrossFit Surge – CROSSFIT

Carry/pull

2-3 sets

100ft Single arm kb/bd Overhead + Single arm kb/dB farmers carry each

30 seconds max reps hand anchored single arm bent over row RT

Rest 15 seconds

30 seconds max reps hand anchored single arm db bent over row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes:

1000m Row/2 mile bike

In Remaining Time:

6 DB Push Press 50/35

12 DB Step Up (6/6)

6 Ring Push Up

12 Sit Up

Competition

Clean & Jerk/Snatch

A) 5 Sets:

Clean & Jerk x 2 @ 79-85%

B) 4 sets: (EMOM)

TnG Power Snatch x 3 @ 65-70%

C) 4 Sets: (Every 90 Second)

Barbell Shoulder Press x 5 (RPE 6-7)

D) After WOD

2-3 Sets:

GHD Sit Ups x 20

Ring Push Ups x 15

Single Leg Step Ups x 6 each

Metcon (Time)

For Time: (20 minute cap)

30 Ring Muscle Ups

21 Clean & Jerk 135/95

2000m Row