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Saturday, August 3, 2019

3
Aug

Saturday, August 3, 2019

CrossFit Surge – CROSSFIT

Essentials (Sweat)

Metcon (3 Rounds for reps)

With a Partner Complete

A) AMRAP in 12 Minutes: (0-12)

15 Double KB/DB Deadlift

12 Sit Ups

20 ft hand over hand sled pull

9 Wall Ball

15 Double KB/DB Deadlift

12 Sit Ups

20 ft hand over hand sled pull

12 Wall Ball

15 Double KB/DB Deadlift

12 Sit Up

20 ft hand over hand sled pull

15 Wall Ball

18…21…24…Etc…

B) For Time (8 min cap) (12-20)

1 mile run

*Alternate every 200m

C) For Time: (15 minute cap) (20-35)

Complete whatever you and your partner finished in part A

Performance

Metcon (3 Rounds for reps)

With a Partner Complete

A) AMRAP in 12 Minutes: (0-12)

15 Double KB/DB Deadlift 55/35

12 Toe to Bar/Ring

2 Rope Climbs

6 Overhead squat or Front Squat 115/75

15 Double KB/DB Deadlift

12 Toe to Bar/Ring

2 Rope Climbs

8 Overhead squat or Front Squat

15 Double KB/DB Deadlift

12 Toe to Bar/Ring

2 Rope Climbs

10 Overhead squat or Front Squat

12…14…16…Etc…

B) For Time (8 min cap) (12-20)

1 mile run

*Alternate every 200m

C) For Time: (15 minute cap) (20-35)

Complete whatever you and your partner finished in part A

Competition

Metcon (3 Rounds for reps)

With a Partner Complete

A) AMRAP in 12 Minutes: (0-12)

15 Double KB/DB Deadlift 70/55

12 Toe to Bar

2 Rope Climbs

6 Overhead squat 145/100

15 Double KB/DB Deadlift

12 Toe to Bar

2 Rope Climbs

8 Overhead squat

15 Double KB/DB Deadlift

12 Toe to Bar

2 Rope Climbs

10 Overhead squat

12…14…16…Etc…

B) For Time (8 min cap) (12-20)

1 mile run

*Alternate every 200m

C) For Time: (15 minute cap) (20-35)

Complete whatever you and your partner finished in part A

Strength

A) 3-4 Sets

1 1/4 Incline DB Bench Press x 5

Stationary wt Dip @21×1 x 7-10

B) 3-4 Sets

Wt Strict Pull Ups x 5

Prone on Bench Barbell Row @21×1 x 7-10

C) 1 set

Single Arm Farmers Carry x 400m (200m each)

D) AMRAP in 5 Minutes

Banded Curls (any variation)

Banded triceps extensions (any variation)

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