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Monday, April 6, 2020

6
Apr

Monday, April 6, 2020

CrossFit Surge – CROSSFIT

Bodyweight/Got Gear

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

Wt. Bulgarian Split Squat or Split Squat @ 3031 x 12 each

Bent Over YTW x 5 each w/5 second hold at top

Superman Hold x 20-30 Seconds

B) Support Your Local Box WOD 1

https://www.youtube.com/watch?v=KxZdctGTAHs

AMRAP in 10 Minutes:

10 Air Squats

9 Single Arm Snatch RT 50/35

10 Push Ups

9 Single Arm Snatch LT

*If you don’t have DB you can perform with a KB or Odd Object.

To sign up go to

https://games.crossfit.com/

Barbell Strength

Barbell Strength

Snatch Warm

3 High hang Snatch Pulls + 3 High Hang Snatch High Pulls + 3 High Hang Muscle Snatch + 3 x Feet transfer w/bar oh (1/4, 1/2, full) + 3 snatch Balance + 3 Sotts Press + 3 Overhead Squats + 3 Snatch

Bent Over YTW x 8-10 Each

A) 5 Sets:

2 Hang Snatch Panda Pulls + 2 Hang Clean Pulls @ RPE 6-7

B) 3 Sets:

Snatch Pulls x 5 @95-100-105%

C) 3 Sets:

Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank

E) 3 Sets:

Toes Elevated RDL x 8 @2111

Walking Lunge x 20 Steps

Wt. Russian Twists x 20 Each

Competition

Strength

Given the circumstances, this is a great opportunity for us to focus on our base and put some quality work towards our tendon health. We’re going to incorporate some volume TEMPO work. Staying to the tempo is the most important part.

A) 5 Sets:

2 Hang Snatch Panda Pull + 2 Power Snatch (RPE 6-7)

B) 3 Sets:

Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank)

C) 3 Sets:

Toes Elevated RDL @2111 x 8-10

1/4 Strict Pull Ups x 4-8 (work from area in which you feel needs the most work. If you weaker in bottom perform bottom to top, if weaker with top portion perform 1/4 at the top)

Metcon (AMRAP – Rounds and Reps)

Support Your Local Box WOD 1

https://www.youtube.com/watch?v=KxZdctGTAHs

AMRAP in 10 Minutes:

10 Air Squats

9 Single Arm Snatch RT 50/35

10 Push Ups

9 Single Arm Snatch LT

*If you don’t have DB you can perform with a KB or Odd Object.

To sign up go to

https://games.crossfit.com/

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