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Friday, December 14, 2018

14
Dec

Friday, December 14, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Snatch Complex

A) 2 Sets:

3 Position Pause Snatch Deadlift + Hang Power Snatch (Above the Knee) + Hang Power Snatch (Just Below Knee) + Overhead Squat

B) 4 Sets:

2 Position Snatch (Squat)

Hang Snatch (above knee) + Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

15 Box Jump Overs

10 Toe to Bar

5 Power Snatches

Competition

Snatch Complex

4 Sets:

Hang Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance + Snatch (RPE 4-6)

Clean & Jerk Complex

4 Sets:

Hang Power Clean + Front Squat + High Hang Clean (Squat) + Push Jerk + Clean + Split Jerk (RPE 4-6)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20 Box Jump Overs 24/20

10 Toe to Bar

5 Clean & Jerk @ 70-80%

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