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Monday, June 11, 2018

11
Jun

Monday, June 11, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Bar Complex/Gymnastics complex

3 Sets: (Build each set to WOD weight)

4 Deadlift

3 Power Clean

2 Power Clean & Jerk

Arch Hollow Swing

4 Pull Ups

3 Chest to Bar Pull Up

2 Knee to Elbow (1st 2 sets)

2 Toe to Bar (Sets 3-4)

Essentials

Metcon (AMRAP – Rounds and Reps)

4 Sets:

2:30 on/1 minute off

9 Deadlift

9 Supine Row

7 Power Clean

7 Pull Ups

5 Clean & Jerk

5 Knee Rises/Toe to Bar

*Resume where you left off. Goal is to be consistent throughout 4 sets.

Performance/Competition

Metcon (AMRAP – Rounds and Reps)

4 Sets:

2:30 on/1 minute off

12 Deadlift 135/95

12 Pull Up

9 Power Clean

9 Chest to Bar Pull Ups

6 Clean & Jerk

6 Toe to Bar

*Resume where you left off. Goal is to be consistent throughout 4 sets.

Competition

Back Squat

4×6 (RPE 6-7)

Snatch Pulls

3×5 (100,105,105%)

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