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Monday, July 8, 2019

8
Jul

Monday, July 8, 2019

CrossFit Surge – CROSSFIT

Essentials

Strength

4 Sets:

1 1/4 Goblet Squat x 5-7 + Hip Extensions x 7-12

Performance

Strength

Wendler week 3

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

12 DB Thrusters 40/25

15 DB Power Cleans

12 Box Jump Overs 20/16″

15 Toe to Bar

Rest 1 Minute

Competition

Strength

A) 4 Sets (Every 2 Minutes)

2 Hang Clean Pulls + 2 Power Clean @65-75%

then

4 Sets (EMOM)

TNG Power Clean x 3 @ 65-75%

B) 6 Sets:

Back Squat

5 @ 50-60%

4 @ 65-70%

3 @ 75-80%

3 @ 85-90%

3 @ 93-95%

3 @ 98-102%

Metcon (Time)

Based on personal needs choose one of the following to perform:

Power Option

5 sets

10 DB Thrusters 50/35

10 DB Power Cleans

10 Lateral Box Jump Overs 24/20

10 Toe to Bar

Rest 1:1

OR

Endurance Option

4 sets

20 DB Thrusters 35/20

25 DB Power Cleans

20 Lateral Box Jump Overs 24/20

25 Toe to Bar

Rest 1 Minute

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