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Monday, March 18, 2019

18
Mar

Monday, March 18, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets:

Alternating From Bottom DB Z Press x 6-10 each

Supine Alternating Archer Ring Row x 6-10 each

Side Lying External Rotation x 8-10

Metcon (No Measure)

4 Sets: EMOM

Minute 1 = 200-250m Row

Minute 2 = 1-3 Wall Walk + 6-12 KB Swing

Minute 3 = 30-50 Double Unders

Minute 4 = 5-10 Pull Ups + 5-10 Push Up

Strength

A) 5 Sets:

Push Press x 4-3-2-2-1

100 ft. Double KB Front Rack Carry

B) 3 Sets:

Alternating From Bottom KB/DB Z Press x 8-12 each

Double KB Bent Over Pendlay Row x 6-8

Side Lying External Rotation x 8-10 each

C) 3 Sets:

Close Grip Bench x 2

Supine Alternating Archer Ring Row x 6-8 each

D) Choose option 1 or 2

2-3 Sets:

Option 1 Ring Muscle Up

30-40 Ring Swings

30-40 Ring Swing Hollow Pull to Arm Pits

20 Jumping Muscle Ups

Or

Option 2 Bar Muscle Up

2-3 Sets

15-20 Jump to Hollow Arch Swings

15-20 Arch Hollow Lever Pulls

15 Jump to Hollow Glide Arch Pull to Shins

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