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Friday, September 3, 2021

3
Sep

Friday, September 3, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

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 Ball For Height x 8-10

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

B) AMRAP in 20 Minutes:

20 Thrusters 105/70

20 Pull Ups

400m Run

C) 2-3 Sets:

Bulgarian Split Squat x 4-6 each

Single Arm DB Bent Over Row x 6-8 each

Hip Extension @2112 x 6-10

Russian Twist x 20

Competition

Metcon (AMRAP – Rounds and Reps)

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:

Muscle Clean + 2 Tall Clean

3 Sets:

Power Clean x 3

4 Sets:

Hang Clean (at Knee) x 3 (Build to today’s 3 RM)

1 Set

Hang Clean (at knee) x 3 @90% of today’s 3RM

C) 3 Sets:

5 Clean Grip RDL x 5 (Build to 5RM) + 5 Hang Clean Power Shrugs

Supine ring row x 6-8

AMRAP in 20 Minutes:

20 Thrusters 120/80

20 Pull Ups

20/16 Calorie Bike

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