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Friday, April 3, 2020

3
Apr

Friday, April 3, 2020

CrossFit Surge – CROSSFIT

No Equipment/Bodyweight

Metcon (Time)

A) For Time:

18 Odd Object Deadlift

15 Squat Jumps

9 Burpee

15 Odd Object Deadlift

12 Squat Jumps

6 Burpee

12 Odd Object Deadlift

9 Squat Jumps

3 Burpee Over Object

B) 2-3 Sets:

Wall Sit x 60 Seconds

Iso Glute Bridge Hold x 30 Seconds

Wall Sit x 45 Seconds

Weighted Hip Thrusts x 1 Minute

Geared Up

Metcon (Time)

A) For Time:

18 Deadlift 155/105

15 Hang Power Clean

9 Burpee Over Object

15 Deadlift

12 Hang Power Clean

6 Burpee Over Object

12 Deadlift

9 Hang Power Clean

3 Burpee Over Object

B) 2-3 Sets:

Wall Sit x 60 Seconds

Iso Glute Bridge Hold x 30 Seconds

Wall Sit x 45 Seconds

Barbell Hip Thrusts x 1 Minute

Barbell Strength

Barbell Strength

A) 5 Sets:

High Box Jump x 1 (Set down)

B) 4 Sets:

Back Squat x 5 Build to Heavy 5)

C) 2 Sets:

Back Squat x 5 @ -10% of B

D) EMOM x 20 Minutes

Odd = 5 Snatch @ 45%

Even = 5 Power Clean @ Same Weight

E) 2-3 Sets:

45 Seconds Wt. Wall Sit

10 RDL

30 Seconds Wt. Wall Sit

Hip Thrusts x 1 Minute

Competition

Strength

A) 5 Sets:

Build to High Box Jump x 1

B) 3-4 Sets:

Back Squat x 15 (Build to today’s Heavy 15)

C)

Metcon (Time)

4 Sets: (Every 4 Minutes)

11 Deadlift @60-65%

11 Bar Facing Burpee

11 Shuttle Runs (25 ft)

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