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Monday, June 17, 2019

17
Jun

Monday, June 17, 2019

CrossFit Surge – CROSSFIT

Strength

Back Squat (Every 2:30)

5 @ 50-60%

4 @ 65-70%

3 @ 75-80%

3 @ 85-90%

3 @ 93-95%

3 @ 98-102%

Metcon (Time)

3 Rds For Time:

75 Double Unders

50 Air Squats

20 Single Arm DB Hang Clean + Jerk (10/10)

Competition

Strength

A) 4 Sets:

3 Hang Snatch High Pulls + 3 Power Snatch @65-75%

B) 6 Sets: (Every 90) Deload Week

Reverse Band Back Squat @70-80%

1 Pause Back Squat @1311

1 Back Squat

C) 3 Sets:

GH Raise x 7

Top 1/2 GHD Sit Ups x 20-25

Metcon (2 Rounds for time)

2 Rds For Time:

150 Double Unders

50 Thrusters 45/35

35/25 Calories

Rest 2 Minutes

B) For Time:

30 Stone/Sandbag to Shoulder

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