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Saturday, July 25, 2020

25
Jul

Saturday, July 25, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Complete For Time:

21-15-9 Deadlift 225/155

15-12-9 Handstand Push Ups

*Partners Alternate Full Rounds

Into:

Partner Interval 1600m Run (4x200m Each)

*Partners Alternate 200m Runs

Into:

80 Sit Ups

60 Burpee Over Bar

40 Shoulder to Overhead 135/95

*Partners may distribute reps as wish

Competition

Metcon (Time)

With a Partner Complete For Time:

21-15-9

Deadlift 250/170

Strict Handstand Push Ups

*Partners Alternate Full Rounds

Into:

Partner Interval 1600m Run (4x200m Each)

*Partners Alternate 200m Runs

Into:

80 GHD Sit Ups

60 Burpee Over Bar

40 Shoulder to Overhead 155/105

Strength

A) 3 Setsf:

1-1-2 DB Bench Press x 8

Rest 90 seconds

Landmine Row x 6 each arm @ 21X0

Rest 90 seconds

B) 3 Sets:

15 Incline DB Bench Press

10-15 Close Grip (Diamond) Push Ups

30 Banded Triceps Extensions

Rest 90 seconds

C) 1 Set:

Tuck Rocks x 100

https://www.youtube.com/watch?v=sNJhhn1XW4c

Into:

3 Sets: (Alternate Every 30 Seconds)

Interval 1 – V-Up x 8-10

Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

youtu.be/CRNlL92GRwU

Into:

1 Set:

Hollow Body Bounces x 100

https://www.youtube.com/watch?v=Lgr3w-1RaWM

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