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Friday, September 24, 2021

24
Sep

Friday, September 24, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Wall Balls for height x 6-8

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

For Time:

3 Rds

7 Deadlift 315/205

7 Muscle Up or Burpee Pull Ups

Into

3 Rds

21 Thrusters 45/35

21 Knee to Elbow

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Wall Balls for height x 6-8

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

B) 2 Sets:

2 Muscle Snatch + 2 Tall Snatch + 2 Snatch Balance

5 Sets:

Snatch x 3 (Build to today’s 3RM)

1 Set

Snatch x 3 @90% of today’s 3RM

C) 4 Sets:

Front Squat x 5-4-3-2 (Build to 2RM)

D) For Time:

3 Rds

7 Deadlift 345/205

7 Ring Muscle Up

Into

3 Rds

21 Thrusters 75/55

21 Knee to Elbow

Into

150 ft. Handstand Walk

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