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Monday, January 1, 2017

1
Jan

Monday, January 1, 2017

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (No Measure)

Rest Day

Competition

A: Metcon (5 Rounds for weight)

A) 3 Sets Each: (EMOM)

Odd = 3 Chest to Bar Pull Ups

Even = 5 squat snatches @ 35-40% of 1RM

B)3 Sets Each: (EMOM)

Odd = 4 Chest to Bar Pull Up

Event = 4 squat snatches @ 45-50%

C) 3 Sets Each: (EMOM)

Odd = 5 Chest to Bar Pull Up

Event = 3 squat snatches @ 65-70%

D) 2 Sets Each: (EMOM)

odd = 6 Chest to Bar Pull Ups

Even = 2 squat snatches @ 75-80%

E) 2 Sets: (EMOM)

Odd = 7 Chest to Bar Pull Up

Even = 1 squat snatches @85-90%

B: Front Squat

5×2 (RPE 8-9)

C: Back squat

1×20 (increase 5-10# from last week)

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