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Friday, June 14, 2019

14
Jun

Friday, June 14, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

EMOM x 6 sets

Minute 1 = 3 Front Squats

Minute 2 = *Pull up option

Minute 3 = 15/12 calorie row

Minute 4 = Russian KB Swings

*Pull Up Options

1) 8-12 Pull Ups

2) 1-2 Rope Climbs

3) 2-5 Muscle Ups

4) 6-8 Supine Row

Competition

Metcon (2 Rounds for time)

Choose Based on Personal Need:

Snatch Option:

For Time:

10 Snatches @50%

8 Snatches @60%

6 Snatches @70%

4 Snatches @75%

2 Snatches @80%

Rest 3-5 minutes

For Time:

5 Snatches @70%

4 Snatches @80%

3 Snatches @85%

2 Snatches @90%

1 Snatches @92-95%

B) 3 Sets:

Front Squat x 5 (Build to moderate 5)

C) 3 sets

Wt Sorenson hold (iso top hip extension) x 45-60 seconds

10 tempo hip extensions @3121

Rest 2 minute

D) 3 sets

Amarap 60 seconds

16 Toe to ring

Remaining time max wt v-ups

Rest 1 minute

Clean Option

For Time:

10 Cleans @50%

8 Cleans @60%

6 Cleans @70%

4 Cleans @75%

2 Clean @80%

Rest 10 Minutes

For Time:

5 Cleans @70%

4 Cleans @80%

3 Cleans @85%

2 Cleans @90%

1 Clean @92-95%

B) 3 Sets:

Front Squat x 5 (work up to moderately heavy 5)

C) 3 sets

Wt Sorenson hold (iso top hip extension) x 45-60 seconds

10 tempo hip extensions @3121

Rest 2 minute

D) 3 sets

Amarap 60 seconds

16 Toe to ring

Remaining time max wt v-ups

Rest 1 minute

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