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Tuesday, February 11, 2020

11
Feb

Tuesday, February 11, 2020

CrossFit Surge – CROSSFIT

Strength

A) 2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

Double KB/DB Farmers Carry x 60 yards (4×15 yards)

B) 3 Sets:

DB Incline Press x 6-8 @2111

Hand Anchored DB Single Arm Row x 6-8 each @2112

Metcon (Time)

For Time: (13 Minute Cap)

10-1 Pull Ups

1-10 Ring Push Ups

*Perform 10 Sit Ups Between Each Set

Competition

Strength

A) 2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

Double KB/DB Farmers Carry x 60 yards (4×15 yards)

B) 4 Sets:

Bench Press x 3 @ 80-90%

Strict Supinated Grip Chin Up x 5-10

Strict Pronated Grip Pull Ups x 5-10

C) 3 Sets

60 Seconds AMRAP Deficit Handstand Push Ups 4/2″

Rest 45 Seconds

10 Unbroken Bar Muscle Ups

Rest 2 Minutes

3 Sets

60 Seconds AMRAP Deficit Push Ups 2″

Rest 30 Seconds

15 Unbroken Chest to Bar Pull Ups

Rest 2 Minutes

Metcon (5 Rounds for time)

5 Sets:

2 Rds For Time

4 Stone/Sandbag to Shoulder 150/100

9 Over/Unders (https://www.youtube.com/watch?v=iHydcAEYu-M)

Rest 2 Minutes

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