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Saturday, March 14, 2020

14
Mar

Saturday, March 14, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

SORRY! No partner wod today.

A) AMRAP in 15 Minutes

8 Pull Ups

8 Alternating Single Arm DB Devils Press (4/4)

8 Box Jumps

4 Shoulder to Overhead 155/105

B) Eminem My Name Is Curl Athon

*Play song, every time you hear “my name is” perform a DB or Barbell Curl

Competition

Metcon (AMRAP – Rounds and Reps)

SORRY! No partner wod today.

AMRAP in 15 Minutes

8 Pull Ups

8 Alternating Single Arm DB Devils Press (4/4) 70/50

8 Box Jumps 24/20

4 Shoulder to Overhead 185/125

Strength

Perform Cross Over Symmetry Iron Scap Series before or After Main Training

A) 3 Sets

Prone Flat Bench Scap

Retraction + DB Row x 6-8 (retract than row)

Wall Walk w/wall facing Handstand Push Up x 3-5

Landmine Bent Over Row (use multi grip attachment) x 6-8

Medball Squeeze Incline DB Press x 10-12

B) 1 Set

30 Barbell Full ROM front raise

30 DB Lateral Raise

30 DB Bent Over Lateral Raise

30 Barbell High Hang Snatch Grip Upright Row (Slight Dip and extend, keep bar close)

30 Alternating Hammer/Supinated DB Curl

C) 3 Sets:

8 Heel Pressed into Wall Barbell Single Leg RDL

15-20 MedBall Atomic Drops

6-10 GHD BACK Extensions @2121

10 Side Plank Crunches w/3 second hold at top

Decline Bench DB Triceps Extensions x 8-12

Rest 2 Minutes Between S

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