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Saturday, August 4, 2018

4
Aug

Saturday, August 4, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance/Competition

Push Press

10 Minutes Build to today’s Heavy 2 RM

Metcon (3 Rounds for time)

With a Partner Complete Each For Time:

A) 75 Snatch 75/55

Rest 3 Minutes

B) 3 Rds

50 Wall Ball

150 Double Unders

Rest 3 Minutes

C) 75 Snatch 75/55

*Each section is for time. For Parts A & C, one person works at a time. For part B, both partners may work at the same time. One partner can be performing wall balls while other partner performs double unders. The 50 Wall Balls and 150 Double Unders must be completed before proceeding to next round.

Competition

Metcon (AMRAP – Reps)

“Death By”

V-Up

Toe to Bar

Push Up

DB Push Press 50/35

Minute 1:

1 V-Up

1 Toe to Bar

1 Push Up

1 DB Push Press

Minute 2:

2 V-Up

2 Toe to Bar

2 Push Up

2 DB Push Press

Continue this until you’re unable to complete all the work in given minute.

Immediately after Perform:

200′ Handstand walk or 100 wall facing handstand shoulder taps

Pulling

3 Sets:

Iso Supine Ring Row Hold @ chest x 20-30 Seconds

Single Arm Bent Over Landmine Row (set yourself lateral to bar) @ 21×1 x 6-8 each

Half Kneeling Cable Rope Face Pulls @ 21×1 x 10-12

Bi/Tri

1 Set:

100 Banded Biceps Curls

100 Banded Triceps Extensions

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