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Monday, August 31, 2020

31
Aug

Monday, August 31, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

3 Position Pause Clean Pull (Pause below knee, above knee, mid thigh) + Hang Power Clean + Power Clean

B) 4 Sets: (Every 3:30)

Back Squat

Set 1 = 5 @ 75%

Set 2 = 3 @ 85%

Set 3 = 1 @ 90-95%

Set 4 = 100% or New 1RM

*Perform 30-45 Second Wt. Plank Between Sets (Focus on active positioning, goal is to help you mid line activate for the squats)

If you tested uneven between your right and left legs during the step up test perform the following:

4 Sets:

Front Rack Step Up

Sets 1-3 x 6 (Both Legs)

Set 4 = Max Reps (Weaker Leg Only)

*Goal is to increase 5-10 lb from last week. RPE should be 7-8. Form and ROM are most important.

*Perform 45-60 Second Wt. Plank Between Sets

B) AMRAP in 10 Minutes

24-18-12

Wall Ball

Toe to Bar

In Remaining Time AMRAP:

Power Cleans 155/105

Barbell Strength

A) 2 Sets:

Depth Drops with band around knees x 8

B) 3 Sets (Every 2 Minute)

5 Burpee High Box Jump

12/10 Calorie Bike Sprint

Rest as needed

C) 5 Sets:

1 1/4 Front Squat x 2 (Build to today’s Heavy Double)

D) 2 Sets:

Snatch Grip Sotts Press x 4

into:

3 Sets: (EMOM)

Drop Snatch x 2

E) 5 Sets: (Every 90 Seconds)

Tempo Snatch Pull to Power Snatch x 2 @ 65-75% (3 second tempo to hip)

F) 3 Sets:

Snatch Pull x 4 @ 90-95%

Metcon (3 Rounds for time)

A) 2 Sets:

Depth Drops with band around knees x 8

B) 3 Sets (Every 2 Minute)

5 Burpee High Box Jump

12/10 Calorie Bike Sprint

Rest as needed

C) 5 Sets:

1 1/4 Front Squat x 2 (Build to today’s Heavy Double)

D) 2 Sets:

Snatch Grip Sotts Press x 4

into:

3 Sets: (EMOM)

Drop Snatch x 2

E) 5 Sets: (Every 90 Seconds)

Tempo Snatch Pull to Power Snatch x 2 @ 65-75% (3 second tempo to hip)

F) For Time:

24-18-12

Thrusters 95/65

Calorie Row

Rest 4 Minutes

For Time

9-7-5

Front Squat @ 75-80% of Clean (No More than 225/155)

Ring Muscle Up

Rest 4 Minutes

24-18-12

Wall Ball

Toe to Bar

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