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Monday, November 6, 2017

6
Nov

Monday, November 6, 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 Strength

Back Rack Box Squat

4×5

*Goal to Increase 5-10# from last week

Competition -Strength

A): Power Clean + Split Jerk

4×3 (Up to 70%)

B: Front Squat

5×3 (RPE 7-8)

Essentials/Performance Metcon

Metcon (No Measure)

EMOM x 5 Sets

Minute 1 = 4-6 Hang Power Snatch

Minute 2 = Row 45 Seconds

Minute 3 = 30-50 Double Unders

Competition Metcon

Metcon (3 Rounds for distance)

3 Rds:

2-2-2-2 TnG Power Snatch Cluster @70%(Rest 20 Seconds between doubles)

2 Minutes Ski/Row (Ski 1st option, goal is to increase distance each round, last round max effort)

Rest 2 Minutes Between Rds

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