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Friday, April 12, 2019

12
Apr

Friday, April 12, 2019

CrossFit Surge – CROSSFIT

Essentials (Sweat)

Metcon (Time)

For Time:

A) 6 Rds:

6 KB Sumo Deadlift High Pull to Goblet Squat

8 Hanging Knee Raises

B) 6 Rds

8 KB Deadlift + 8 KB Swings

6-8 Supine Row

Performance

Metcon (Time)

For Time: (23 Minute Cap)

A) 3 Rds:

6 Squat Clean 185/115

8 Bar Muscle Ups (Chest to bar/strict/chin over bar)

B) 6 Rds:

4 Power Clean 185/115

6 Chest to Bar Pull Ups (Strict/Supine Row)

C) 9 Rds:

2 Deadlift 185/115

4 Pull Ups (Supine Row/Kneeling Band Pull Downs)

*No set rest between A, B, C

Competition

Metcon (Time)

For Time:

A) 3 Rds:

6 Squat Clean 225/155

12 Bar Muscle Ups

B) 6 Rds:

4 Power Clean 225/155

8 Chest to Bar Pull Ups

C) 12 Rds:

2 Deadlift 225/155

6 Pull Ups

*No set rest between A, B, C

Strength

A) 7 Sets (every 90 seconds)

Banded Box Back Squat x 3 @ 65-70%

B) 3 Sets: (build to 6-7 rpe) (Every 90 Seconds)

3 Position Pause Snatch Grip Deadlift @2131 x 3

3 Sets: (EMOM)

Hang Muscle Snatch Just below Knee x 3

4 Sets: (Every 2 Minutes

2 Position Hang Power Snatch (Above knee, Just below Knee) + Overhead Squat + Snatch (RPE 6-7)

C) 1 Set:

50 KB Leg Extensions

50 Rower Glute Bridge Hamstring Curls

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