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Friday, February 1, 2019

1
Feb

Friday, February 1, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Squats

4 Sets: (Every 3:30)

Tempo Back Squat @30×1 x 4 @77-85% of 3 RM

Rest 20 Seconds

Goblet Squat @11×1 x 18 (AHAP)

Metcon (Time)

21-15-9 For Time:

Deadlift 225/155

Pull Ups

*400m Run between each round

Competition

Strength

Choose Option Based on your needs:

Option 1:

A) 4 Sets:

Snatch x 5 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)

B) 5 Sets:

3 Clean Grip High Pulls + 1 Hang Power Clean (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)

C) 4 Sets:

Clean Grip or Snatch Grip Panda Pulls x 6 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)

Option 2:

A) 4 Sets:

Clean x 5 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)

B) 5 Sets:

3 Snatch Grip High Pulls + 1 Hang Power Snatch (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)

C) 4 Sets:

Clean Grip or Snatch Grip Panda Pulls x 6 (Choose to work all 4 sets between: 60-69%, 70-79%, 80-89%)

Metcon (4 Rounds for reps)

A) Minutes 0-3

Max Calorie Row

B) Minutes 3-6

Max Ring

C) Minutes 6-9

Max Handstand Push Ups

D) Minutes 9-12

Max Rep Back Squat 275/185

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