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Friday, September 20, 2019

20
Sep

Friday, September 20, 2019

CrossFit Surge – CROSSFIT

Strength

In 8 Sets or less:

Build to today’s Bench Press (Sets 1-3 Every 90 seconds, Sets 4-8 Every 2:30)

5 @ 50-60%

4 @ 65-70%

3 @ 75-80%

3 @ 85-90%

3 @ 93-95%

3 @ 98-102%

If needed take 1-2 more sets

Metcon (2 Rounds for reps)

A) AMRAP in 6 Minutes

3-6-9-12-15-18-etc Push Ups

3-3-3-6-6-6-9-etc Power Cleans 185/125

Rest 4 minutes

B) AMRAP in 6 Minutes

3-6-9-12-15-18-etc Power Cleans 135/95

3-3-3-6-6-6-9-etc Shoot throughs

Competition

Strength

A) 4 Sets

Deficit Banded Snatch Pull x 5 @50%

Snatch Balance + Overhead Squat x 2+2 @60-70%

B) 3 Sets

Back Squat x 4 @70-80%

C) 3 Sets

GH Raise x 4-6

Prone Banded Hamstring Curls x 20-30

Single Arm Farmers carry x 50 yards

Metcon (2 Rounds for reps)

A) AMRAP in 6 Minutes

3-6-9-12-15-18-etc Ring Dip

3-3-3-6-6-6-9-etc Power Cleans 205/135

Rest 4 minutes

B) AMRAP in 6 Minutes

3-6-9-12-15-18-etc Power Cleans 155/105

3-3-3-6-6-6-9-etc Strict Deficit Handstand Push Ups (you choose deficit)

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