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Saturday, May 23, 2020

23
May

Saturday, May 23, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

3 Rds For Time:

40 Single DB Reverse Lunges (20/20)

30 Single DB Push Press (15/15)

20 Burpees

*Every 2 Minutes Perform: 20 Double Unders

Competition

Metcon (3 Rounds for reps)

With a Partner

A) AMRAP in 10 Minutes

5 Split Squat Switch each

5 Power Snatch 95/65

5 Toes To Bar or 2 Muscle Ups

Rest 3 Minutes

B) AMRAP in 10 Minutes

5 DB/KB Push Press

5 Power Clean 145/95

5 Toes To Bar or 2 Muscle Ups

Rest 3 Minutes

C) AMRAP in 10 minutes

5 Burpees

5 Deadlifts 195/125

5 Toes To Bar or 2 Muscle Ups

*Partners Alternate Full Rds

If you get 20 rounds total at any point on a single station, you can stop.

Strength

A) 2 Sets

Bent Over YTW x 8 each

Wall Sit x 45 seconds

Single Arm Overhead Carry x 30 yrds each

Single Leg RDL x 8-10 each

B) 6 Sets

Push Press

Sets 1-2 = 3 Reps

Sets 3-4 = 2 Reps

Sets 5-6 = 1 Rep

Between each set perform Bent Over Pendlay Row x 6-8

C) 3 Sets

Banded Tricpes extensions x 20

Banded Curls x 20

D) 3 Sets

30 Hollow Rocks

45 Seconds Side Plank Each

20 McGil Curl Ups

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