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Monday, February 2, 2020

2
Mar

Monday, February 2, 2020

CrossFit Surge – CROSSFIT

Strength

4 Sets:

Back Squat x 5-5-4-3 @32×1

Single Arm Farmers Carry x 20 yards each

2 Sets:

Single Leg RDL using leg of rig x 10 each

Single Leg Hip Thrusts x 10 w/2 sec pause at top

Plank Lid Lateral Abduction x 10 each

Metcon (3 Rounds for reps)

A) AMRAP in 3 Minutes

20/15 Calorie Row

Remaining Time

Burpee DB Box Step Ups

Rest 1:30

B) AMRAP in 3 Minutes

20/15 Calorie Row

Remaining Time

DB Step Ups

Rest 1:30

C) AMRAP in 3 Minutes

20/15 Calorie Row

Remaining Time

DB Burpee

Competition

Strength

A) 4 Sets: (Every 2 Minutes)

Back Squat x 4 @ 70-75%

B) 3 Sets: (Every 2:30)

Front Squat x 3 @ 80-95%

C) 4 Sets: (Every 2 Minutes)

Snatch Complex

Snatch Panda Pull + Hang Power Snatch + Snatch @ 60-70%

D) 4 Sets

Deficit Clean Pull 3 @90, 95, 100, 105

Sets 1-2 = Double Jump x 10 (https://youtu.be/4dhZpoWCx1c)

Sets 3-4 = PVC Squat Jump x 10 (https://youtu.be/_RD4aSjwIpY)

Metcon (Time)

3 Sets:

15 Burpee Box Jump Overs

25 Thrusters 75/55

50ft Handstand Walk

Rest 4 minutes

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