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Friday, September 27, 2019

27
Sep

Friday, September 27, 2019

CrossFit Surge – CROSSFIT

Essentials

Strength

A) 5 Sets

DB Deadlift + DB Hang Power Clean +2 Front Squat

B) if time permits

Amrap in 5 minutes

5 Plate or barbell Sit up

5 Plate or barbell reverse Sit up

Metcon (Time)

For Time:

3 Rope Climb/pull ups x 2-3

9 DB Deadlift

6 Burpee

2 Rope Climbs/pull ups x 2-3

12 DB Deadlift

9 Burpee

1 Rope Climb/Pull Ups x 2-3

15 DB Deadlift

12 Burpee

Performance

Strength

5 sets (every 90 seconds)

Hang Power Clean + Front Squat + Clean (Squat)

B) If time permits

AMRAP in 5 Minutes

5 Plate or barbell Sit up

5 Plate or barbell reverse Sit up

Metcon (Time)

For Time: (10 minute cap)

3 Rope Climbs

9 Power Cleans 135/95

6 Bar Facing Burpee

2 Rope Climb

12 Power Cleans

9 Bar Facing Burpee

1 Rope Climbs

15 Power Cleans

12 Bar Facing Burpee

Competition

Strength

A) 4 Sets

3 Position Power Clean

B) 10 Sets

Back Squat x 10 @65%

C) 3 Sets (perform after wod)

Seated banded leg curls x 12

Metcon (Time)

For Time: (10 minute cap)

3 Rope Climbs

9 Power Cleans 155/105

6 Bar Facing Burpee

2 Rope Climb

12 Power Cleans

9 Bar Facing Burpee

1 Rope Climbs

15 Power Cleans

12 Bar Facing Burpee

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