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Friday, November 6, 2020

6
Nov

Friday, November 6, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets

Banded Lateral Steps x 15 each

Single Arm DB High Pulls x 5 each

Band Pull a Parts x 15

Single Arm DB Snatch x 5 each

Goblet Squat @ 3131 x 5

B) 4 Sets:

3 High Hang Power Snatch + 5 Overhead Squat

C) AMRAP in 15 Minutes:

2 DB Devils Press 40/25

4 Strict Pull Ups + 10 Wall Ball

4 DB Devils Press

4 Strict Pull Ups + 10 Wall Ball

6 DB Devils Press

4 Strict Pull Ups + 10 Wall Ball

8…10…12…etc…

Competition

Metcon (AMRAP – Rounds and Reps)

3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Wt. V-Ups x 10-12 (Hold weight over your head)

Minute 3 – Strict Ring to Sternum Pull Ups x 6-8

B) 3 Sets: EMOM

45-60 Seconds Goblet Squat Hold

Banded Face Pulls x 20

DB RNT Split Squat x 5 each

5 Max Distance Broad Jumps

C) 15 Minutes:

Build to 1 RM Intra Set Tempo Front Squat Complex (1 rep with 3 seconds pause in the bottom + 1 rep with a double bounce coming out of hole + 1 rep no tempo)

Supinated Grip Wt. Strict Pull Ups x 6-5-4-3

D) 4 Sets:

Halting Snatch Deadlift (Pause at Mid Thigh for 2 Seconds then lower bar back to floor) + Snatch

@75-80%

E) AMRAP in 15 Minutes:

2 DB Devils Press

5 Strict Pull Ups + 10 Wall Ball

4 DB Devils Press

5 Strict Pull Ups + 10 Wall Ball

6 DB Devils Press

5 Strict Pull Ups + 10 Wall Ball

8…10…12…etc…

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