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Friday, October 16, 2020

16
Oct

Friday, October 16, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (Every 2 Minutes)

Overhead Squat x 4

B) 4 Sets: (Every 2 Minutes)

Block Deadlift x 4 (Build to heavy set of 4)

Then:

Drop to 80% of heaviest weight and perform 1 set of 10 reps.

C) AMRAP in 9 Minutes:

6 DB Power Clean

6 DB Shoulder to Overhead

6 DB Front Squat

6 DB Ground to Overhead

24 ft. Seal Walk

Competition

Metcon (No Measure)

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

DB RNT Split Squat x 6 each

5 Max Distance Broad Jumps

C) 5 Sets:

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

Set 1 = 80% of last weeks heavy complex

Sets 2-3 = 85%

Sets 4-5 = 90%

Intra Set Tempo Supinated Grip Strict Pull Ups (2-4 reps with 3 seconds iso hold over bar + 2-4 reps 3 seconds eccentric + 2-4 reps no tempo)

D) 4 Sets: (Every 2 Minutes)

3 Clean + Jerk @ 70-78%

E) 5 Sets: (Every 2 Minutes)

6 Power Clean 115/75

6 Shoulder to Overhead

6 Front Squats

6 Ground to Overhead

*We’re going to be building on this in the coming weeks. Focus on smooth reps and transitions.

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