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Friday, June 8, 2018

8
Jun

Friday, June 8, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Front Rack Step Back Lunge

8 Sets: (Every 90 Seconds)

Front Rack Step Back Lunge x 4 each (Build to heavy 4)

B: Intraset Tempo Barbell Hip Thrusts

2 Sets:

Barbell Hip Thrust x 12 (Perform 4 reps with 5 seconds hold at top, 4 reps with 5 seconds eccentric, 4 reps as fast as possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes:

10 KB Swing

15 KB Sumo Deadlift High Pull

20 Goblet Squat

*Every time you break perform 10 burpee (SCALE ACCORDINGLY)

Competition

A: Snatch

Snatch

Set 1 = 3 @60%

Set 2 = 3 @ 70%

Set 2 = 2 @ 80%

Set 3 = 2 @ 85%

Set 4 = 3 @ 80%

Set 5 = 2 @ 85%

Set 6 = 2 @ 90%

B: Clean & Jerk

Clean & Jerk

Set 1 = 3 @60%

Set 2 = 3 @ 70%

Set 2 = 2 @ 80%

Set 3 = 2 @ 85%

Set 4 = 3 @ 80%

Set 5 = 2 @ 85%

Set 6 = 2 @ 90%

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (RPE 7-8)

C: Back Squat

A) 3 Sets:

Tempo Back Squat @4000 x 6 (RPE 6-7)

B) 2 Sets:

Back Squat @ 10×1 x 6 (RPE 6-7)

Deadlift

4×6 (RPE 7-8)

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