Tuesday, July 21, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

Single Arm DB Press x 12 @ 2111 @ 70-75% of weaker arm performed during testing

Super Set With:

Alternating DB Front Raise/Lateral Raise x 8-10

3 Sets:

Single Arm DB Upright Row x 12 @2111 each

Band Pull a Parts x 15-20

AMRAP

100m Run

10 DB Push Up

10 DB Renegade Row (5/5)

Metcon (No Measure)

2 Sets:

Prone Incline YTW x 6-8 each

Star Side Plank x 20-30 Seconds

Duck Walk x 15 yards

A) 3 Sets:

Snatch Grip Sotts Press @2111 x 5

B) 3 Sets: (Every 2 Minutes)

Snatch Balance + Overhead Squat x 2

C) 8 Sets: (EMOM)

Snatch

Sets 1-4 = 2 @ 70%

Sets 5-8 = 2 @ 75%

D) 4 Sets: (Every 90 Seconds)

Snatch x 1

Start at 90% and build

E) 3 sets:

10 Double DB Row x 8-10 @ 2011

Right Into:

GHD DB See Saw Rows x Max reps in 30 seconds

(Light-moderate weight)

https://www.youtube.com/watch?v=xOSzpxS-XoA

Rest 2 minutes

F) 5 Sets: (EMOM)

Minute 1 = 200m Run

Minute 2 = 10-15 Chest to Bar Pull Ups

Minute 3 = 8-12 Burpee Box Jump Overs

Minute 4 = Hand Over Hand Sled Pull

Barbell Strength

strength