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Friday, June 15, 2018

15
Jun

Friday, June 15, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Front Rack Step Back Lunge

9 Sets: (Every 90 Seconds)

Front Rack Step Back Lunge x 3 each (Build to heavy 3)

Intraset Tempo Barbell Hip Thrusts

A) 2 Sets:

Barbell Hip Thrust x 9 (Perform 3 reps with 5 seconds hold at top, 3 reps with 5 seconds eccentric, 3

reps as fast as possible)

B) 1 Set:

Max Reps @ 20×2 (Use heaviest weight used for part A)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes:

5 DB Deadlift

5 DB Power Clean

5 DB Front Squat

5 DB Thrusters

*Every time you break perform 5 burpee

Competition

A: Snatch

Snatch

Set 1 = 2 @65%

Set 2 = 2 @ 70%

Set 3 = 2 @ 75%

Banded Snatch Pull @ 80%

Set 3 = 2 @ 80%

Banded Snatch Pull @ 85%

Set 4 = 1 @ 85%

Banded Snatch Pull @ 90%

Set 5 = 1 @ 90%

Banded Snatch Pull @ 95%

Set 6 = 1 @ 95%

B: Clean & Jerk

Clean & Jerk

Set 1 = 2 @65%

Set 2 = 2 @ 70%

Set 3 = 2 @ 75%

Banded Clean Pull @ 80%

Set 3 = 2 @ 80%

Banded Clean Pull @ 85%

Set 4 = 1 @ 85%

Banded Clean Pull @ 90%

Set 5 = 1 @ 90%

Banded Clean Pull @ 95%

Set 6 = 1 @ 95%

C: Front Squat

A) Tempo Front Squat @4000 x 6 (RPE 6-7)

B) Front Squat x 6 (RPE 6-7)

D: Deadlift

4×6 (RPE 7-8)

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