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Saturday, August 25, 2018

25
Aug

Saturday, August 25, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance/Competition

3 Position Bencch

In 10 Minutes work up to today’s heavy 3 rep 3 position bench (pinkie on outside ring, thumb width from smooth, index finger on smooth)

Essentials/Performance

Metcon (2 Rounds for reps)

With a Partner Perform:

A) AMRAP in 8 Minutes:

2-4-6-8-10…etc.

Power Clean 185/125

Pull Ups (If you have chest to bar perform them)

*Perform 8 push ups between partners after each round

Rest 4 Minutes

B) AMRAP in 8 Minutes:

2-4-6-8-10…etc.

Power Clean 135/95

Pull Ups (If you have chest to bar perform them)

*Perform 8 push ups between partners after each round

Competition

Metcon (2 Rounds for reps)

With a Partner Perform:

A) AMRAP in 8 Minutes:

2-4-6-8-10…etc.

Power Clean 205/145

Chest Bar Pull Ups

*Perform 10 push ups between partners after each round

Rest 4 Minutes

B) AMRAP in 8 Minutes:

2-4-6-8-10…etc.

Power Clean 155/105

Chest to Bar Pull Ups

*Perform 10 push ups between partner after each round

Push/Pull

3 Sets:

Half Kneeling Banded Single Arm DB Shoulder Press @21×1 x 4-6 ea

Seated 6-Way Shoulder Raise x 6-8 each.

Hand Anchored Single Arm DB Row @21×1 x 4-6 each

Ring YTW x 5-7

Bent Over Hand Over Hand Sled Pull x 60 ft.

Posterior

2 Sets:

GHD Back Extensions @2121 x 8-12

Reverse Hypers x 15-20

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