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Monday, December 4, 2017

4
Dec

Monday, December 4, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded Tempo Snow Angels @5151 x 5

Banded Pulsing Snow Angels x 3-4 (Goal to Hit 10+ Pulses Up & Down)

Zombie Front Squat (Bar can be taken from rack) x 6-8

Bar Hang x 20-30 Seconds or Ring False Grip Hang x 3-4 sets x 3-5 Seconds

Essentials/Performance

A: Warm-up (No Measure)

1 Set

10 Clean Grip RDL

10 Clean Grip Bent Over Row

3 Clean Grip High Pulls

3 High Hang Muscle Clean

3 Front Rack Feet Transfer

3 Hang Power Clean-Mid thigh

3 Front Squat

3 Tempo Squat Clean -2 Seconds From Mid Shin to Mid Thigh

B: Tempo Clean Complex

5 Sets: (Every 90 Seconds)

Tempo Power Clean + Tempo Squat Clean + 2 Front Squat

(2 Seconds to mid thigh)

Essentials

C: Metcon (Time)

5 Rds For Time:

5 Shoot Throughs

14 Russian KB Swings

Performance

C: Metcon (Time)

5 Rds For Time:

7 Dips

14 Russian KB Swings 70/55

7 Handstand Push Ups

Competition

A: Tempo Front Squat/Tempo Shoulder Press

A1) 5×3 @5000 (RPE 7-8)

A2) 3×3 Tempo Shoulder Press From Split Position @51×1

Superset A1&A2 first 3 sets

B: Metcon (Time)

“Unbroken Challenge”

5 Rds For Time:

7 Ring Muscle Ups

7 Squat Snatch 135/95

7 Deficit Handstand Push Ups 6″/4″

*Each set must be unbroken, scale to meet that standard for yourself. Move as fast as you can, but if drop the bar or break up movement you must start back as 0.

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