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Friday, January 29, 2021

29
Jan

Friday, January 29, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

2 Sets:

Bent Over YTW x 8 each

Medball Squeeze Glute Bridge x 10-15

8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M)

B) 4 Sets:

Deadlift x 7-5-3-1

Push Press x 4-3-2-1 (Build each set)

C) 3 Rds For Time:

21 Wall Ball

7 Burpee Pull Up

21 Wall Ball

7 Burpee Pull Up

100 Double Unders

Competition

Metcon (Time)

2 Sets:

Bent Over YTW x 8 each

Medball Squeeze Glute Bridge x 10-15

8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M)

A) 3 Sets: (Every 90 Seconds)

3 High Hang Muscle Clean + 3 Jerk Balance (https://www.youtube.com/watch?v=2uSBT7csXgU)

B) 5 Sets: (Every 90 Seconds)

Power Clean + Jerk

4 Sets @ 70%

1 Set @ 75%

C) 3 Sets: (Every 2 Minutes)

TnG Power Snatch x 10 @ 115-135/75-95

*Must be unbroken

D) 3 Sets: (Every 90 Seconds)

Deadlift x 5 @ 85%

E) 3 Rds For Time:

30 Wall Ball

7/5 Ring Muscle Up

30 Wall Ball

7/5 Ring Muscle Up

100 Double Unders

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