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Friday, June 29, 2018

29
Jun

Friday, June 29, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Banded Lateral Walk x 10 Steps Each

Wall Sit x 20 Seconds

Plank Up/Downs x 10 each

Essentials/Performance

Metcon (Weight)

11 Sets: (Every Minute on the Minute)

Front Rack Step Back Lunge x 1 each (Build to heavy 1)

B: Metcon (AMRAP – Reps)

AMRAP in 9 Minutes

Back Squat @ heaviest weight used in Part A.

*Every time you break perform 8 Burpee. (If you reach 50 reps STOP and mark time)

Competition

A: Snatch (Deload)

4×3 (RPE 4-5)

Clean & Jerk (Deload)

4×3 (RPE 4-5)

Deadlift (Deload)

4×5 (RPE 5-6)

Behind the Neck Snatch Grip Push Press + Overhead Squat

4×3+3 (RPE 5-6)

Metcon (2 Rounds for reps)

Gymnastics Retest

1 Set:

Max Unbroken Toe to Bar

Rest as needed

Max Unbroken Pull Ups

Optional Gymnastic

Every 2 Minutes x 7 Sets

30 Seconds L-Hang From Bar (Focus on Knuckles on top of Bar)

8 Strict Handstand Push Ups (Use a deficit if you can)

*You may break up the 30 seconds as us wish, perform with knee tuck as well)

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