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Saturday, October 10, 2020

10
Oct

Saturday, October 10, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) From 0-8 Minutes

1600m Interval Run (4x200m Each)

B) From 8-16 Minutes:

10 Power Clean & Jerk 115/85

10 Power Clean & Jerk 135/95

10 Power Clean & Jerk 155/105

Keep adding 20/10 lbs for the 8 minutes

*If you wish to perform with DB’s feel free.

C) From 19-27 Minutes:

1600m Interval Run (4x200m Each)

D) From 27-35 Minutes:

10 Front or Back Squats 135/95

20 Med Ball Sit Ups tosses

10 Front or Back Squat 155/105

20 Med Ball Sit Up Tosses

10 Front or Back Squat 175/115

20 Med Ball Sit Up Tosses

Continue to add 20/10 lbs for the 8 minutes. If you’d like to perform deadlifts instead of squats feel free. You may take the bar from the rack.

*1 partner works at a time. Adjust weights accordingly.

Notice that there is a 3 minute rest between parts B to C and C to D.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) From 0-8 Minutes

1600m Interval Run (4x200m Each)

B) From 8-16 Minutes:

10 Power Clean & Jerk 135/95

10 Power Clean & Jerk 155/105

10 Power Clean & Jerk 175/115

Keep adding 20/10 lbs for the 8 minutes

C) From 19-27 Minutes:

1600m Interval Run (4x200m Each)

D) From 27-35 Minutes:

10 Front or Back Squats 135/95

20 GHD Sit Ups

10 Front or Back Squat 155/105

20 GHD Sit Ups

10 Front or Back Squat 175/115

20 GHD Sit Ups

Continue to add 20/10 lbs for the 8 minutes. If you’d like to perform deadlifts instead of squats feel free.

*1 partner works at a time. Adjust weights accordingly.

Notice that there is a 3 minute rest between parts B to C and C to D.

Strength

A) 3 Sets:

Landmine Row x 6 Each

Tempo Sandbag or Double KB Front Squats @32×1 x 8-10

B) 4 Sets:

Landmine Single Leg RDL x 6-8 Each

Stationary Dip x 12-10-8-6

C) 3 Sets:

100 ft. Hand Over Hand Sled Pull

100 ft. Backwards Sled Drag

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