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Friday, September 12, 2020

12
Sep

Friday, September 12, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

AMRAP in 18 Minutes:

2001m Run/Row/Bike (Partners Alternate every 200m on run, 250/200m row)

In Remaining Time AMRAP:

11 Box Jumps 24/20

11 Shoulder to Overhead 125/85

11 Burpee Pull ups

11 Deadlift 170/120

11 Handstand Push Ups or Push Ups

11 KB Swings 55/35

11 Toes to Bar

11 Overhead Squats 110/75

11 Thrusters 110/75

*Partners may break up reps as they wish

At the 21 Minute Mark Perform:

B) AMRAP in 6 Minutes:

3 Power Clean 135/95

4 Front or Back Rack Lunge (2/2)

3 Muscle Up or 3 Strict Pull Up + Dips

*Partners Alternate Movements

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound shoulder to overhead represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and thrusters represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.

Competition

Metcon (2 Rounds for reps)

With a Partner Complete

A) AMRAP in 18 Minutes:

2001m Run/Row/Bike (Partners Alternate every 200m on run, 250/200m row)

In Remaining Time AMRAP:

11 Box Jumps 24/20

11 Shoulder to Overhead 125/85

11 Burpee Pull ups

11 Deadlift 170/120

11 Handstand Push Ups

11 KB Swings 70/55

11 Toes to Bar

11 Overhead Squats 110/75

11 Thrusters 110/75

*Partners may break up reps as they wish

At the 21 Minute Mark Perform:

B) AMRAP in 6 Minutes:

3 Power Clean 155/105

4 Front or Back Rack Lunge (2/2)

3 Muscle Up

*Partners Alternate Movements

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound Shoulder to Overhead represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and thrusters represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.

Strength

A) 1 Set:

20 Strict Chest to Bar Pull Ups

100 ft. Farmers Carry 70/55

25 Strict Pull Ups

100 ft. Farmers Carry 70/55

30 Supine Ring Row

100 ft. Farmers Carry 70/55

B) 3 Sets:

DB Bench Press x Max Reps (Use a weight that allows between 12-20 reps)

GH Raise x Max Reps

C) 2 Sets:

Reverse Hypers x 20 @ 50% of Deadlift

Rest 20-30 Seconds

Banded March x 3 Minutes

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