Wednesday, February 27, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Bench Press/Deadlift

A) 3 RM Bench Press Test!!!

In 7 Sets or Less Find today’s 3 RM: (Every 2:30)

Bench Press x 3

B) 3 RM Deadlift

In 7 Sets or Less Build to today’s 3 RM: (Every 2:30)

Deadlift x 3

Competition

Strength

A) 3 Sets:

Snatch Balance x 3

B) 3 Sets:

Overhead Squat x 3

After WOD

C) 3 Sets:

20 V-Ups

15 Candlestick Tuck Jump

10 Pistols

5 Wt. GH Raises

Metcon (2 Rounds for time)

A) 3 Sets:

10 Calorie Ski

30 Double Unders

10 Alt DB Snatch ea

30 Double Unders

10 Calorie Ski

Rest 2 Minutes

Rest 5 minutes

B) For Time

Max Reps In 30 Seconds Burpee to 6″ Target

6 Ring Muscle Up

5-10-15 yrd shuttle run x 2

6 Bar Muscle Up

Max Reps In 30 Seconds Burpee to 6″ target

Rest 2 minutes

*perform this until you complete 100 Burpee to 6″ target