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Saturday, May 25, 2019

25
May

Saturday, May 25, 2019

CrossFit Surge – CROSSFIT

Performance/Essentials/Sweat

Metcon (Time)

With a Partner Complete For Time:

21 Hang Power Snatch/Toe to Bar

200m Run

21 Toe To Bar/Hang Power Snatch

200m Run

15 Hang Power Snatch/Toe to Bar

200m Run

15 Toe to Bar/Hang Power Snatch

200m Run

9 Hang Power Snatch/Toe to Bar

200m Run

9 Toe to Bar/Hang Power Snatch

200m Run

Loading/movements:

comp = 115/75

Performance = 95/65, Toe to Ring

Essentials/Sweat = KB Swings/Toe to Ring/knee raises/sit ups

*partners will work on opposite movements. P1 = HPS P2 = T2B. Once both partners finish the given rep scheme for that movement they will run together. Upon returning they will switch movements. Both partners will complete 21-15-9 hps and t2b.

Strength

Finisher

“Ring of Fire”

2 sets

20 seconds on / 10 seconds rest

Supinated grip barbell curl

Barbell overhead triceps extensions

Pronated grip barbell curls

Competition

Metcon (Time)

With a Partner Complete For Time:

21 Hang Power Snatch/Toe to Bar

200m Run

21 Toe To Bar/Hang Power Snatch

200m Run

15 Hang Power Snatch/Toe to Bar

200m Run

15 Toe to Bar/Hang Power Snatch

200m Run

9 Hang Power Snatch/Toe to Bar

200m Run

9 Toe to Bar/Hang Power Snatch

200m Run

Loading:

comp = 115/75

Performance = 95/65, Toe to Ring

Essentials/Sweat = KB Swings/Toe to Ring/knee raises/sit ups

*partners will work on opposite movements. P1 = HPS P2 = T2B. Once both partners finish the given rep scheme for that movement they will run together. Upon returning they will switch movements. Both partners will complete 21-15-9 hps and t2b.

Strength

A) 3 Sets

Alternating from top DB Incline Press @21×1 x 6

ISO Dizenzo Row Hold x 10-20 seconds

Prone Low Incline DB Batwing Row @2111 x 6

Bent Over DB Lateral Raise x 12-15

B) 6 Sets (30 sec on/30 sec off)

Stationary dips

C) 6 sets (30 sec on/30 sec off)

Feet elevated supine ring row

D) 3 sets

Zottman Curl x 6-8 each

Alternating single parallete leg lifts x 30 seconds

Hollow body rocks x 15-25

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