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Monday, October 5, 2020

5
Oct

Monday, October 5, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

3-4 Sets:

Tempo Back Squat @ 50×1 x 6-8

Rest 30 Seconds

Rear foot elevated Barbell Deadlift (THIS IS NOT AN RDL) @ 2111 x 6 8each

B) 5 Sets: (EMOM)

Minute 1 = 50-75 Double Unders

Minutes 2 = 20-25 Wall Balls

Minute 3 = Max Russian KB Swings

Barbell Strength

A) 4 Sets: (Every 90 Seconds)

5 Weighted Box Jump

5 Unweighted Box Jump

B) 8 Sets:

High Hang Snatch

Sets 1-4 = 2 @ RPE 5-6

Sets 5-8 = 1 @ RPE 6-7

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 5-6

Set 4 = 1 @ RPE 6-7

D) 3 Sets:

Push Press x 10 @ RPE 8-9

Landmine Row x 6-8

Competition

Metcon (Time)

A) 4 Sets: (Every 90 Seconds)

5 Weighted Box Jump

5 Unweighted Box Jump

B) 8 Sets:

High Hang Snatch

Sets 1-4 = 2 @ RPE 5-6

Sets 5-8 = 1 @ RPE 6-7

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 5-6

Set 4 = 1 @ RPE 6-7

D) 3 Sets:

Push Press x 10 @ RPE 8-9

Landmine Row x 6-8

E) For Time:

100 Double Unders

25 Handstand Push Ups

50/35 Calorie Row

25 Handstand Push Ups

100 Double Unders

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