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Monday, November 20, 2017

20
Nov

Monday, November 20, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Hold Lateral Oblique Slides x 15-20 Each

Reverse Snow Angel x 8-10

Cossack Squat x 10

Hip Extension x 10-15

Essentials/Performance

Back Rack Box Squat

4×3

*Goal to increase 5-10# from last week

Metcon (No Measure)

EMOM x 4 Sets:

Minute 1 = 8 DB Lunges (4/4) + 6 DB RDL

Minute 2 = Row 16/12 Calories

Minute 3 = 6-8 Vertical Jump to target 12″ above reach

Competition

A: 3 Position Power Clean

4×1 (Up to 70%, Top to Bottom)

B1: Front Squat

5×3 (RPE 8-9)
Sets 1-3 Superset B1&B2

B2: Single Arm DB Shoulder Press

3×8 each
Sets 1-3 Superset B1&B2

Metcon (No Measure)

3 sets:

3 Position Snatch (power or full, top to bottom) x 3 @65% (9 total snatches each set)

20/15 cal bike

10 NO TOUCH box jump overs 24/20

rest 2 minutes

*Each 3 position rep to be unbroken. Goal is to increase speed sch round on bike and box jump overs.

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