11
Sep
Tuesday, September 11, 2018
CrossFit Surge – CROSSFIT
Metcon (Time)
With a Partner Perform
2001m Run or Row
then 9 Rds
11 Squat Cleans 95/65
11 Toe to Bar
11 Ring Dips
then
46 Burpees
Competition
3 Position Power Snatch
4×1 (RPE 6-7)
Metcon (Time)
With a Partner Perform
2001m Run or Row
then 9 Rds
11 Squat Cleans 135/95
11 Toe to Bar
11 Ring Dips
then
46 Burpees
Ring Muscle Up Drills/EMOM
3×10 Ring Swings
3×7 Low Ring Pull Back Drill (https://youtu.be/qawtsYdJ23s)
3×7 Low Ring Pull Back with Turn Over Drill (https://vimeo.com/191243913/36b77a4ec7)
3×7 Ring Support Swings
Then
10 Rds
2 Ring Muscle Ups Every 30 Seconds
Posterior
3 Sets:
Wt. Eccentric GH Raise to Non weighted GH Raise x 4-6
Bent Over Barbell Row x 4
Incline DB Batwing Row x 12
DB Incline DB Lateral Raise x12