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Tuesday, January 14, 2020

14
Jan

Tuesday, January 14, 2020

CrossFit Surge – CROSSFIT

Strength

A) 2 Sets

Seated elbow on Knee ext rotation x 6-8 each

Single Arm Upright Row x 10 each

Bent Over YTW x 5 each

Supine ring Face Pull x 8-10

4 Sets (Every 2 minutes)

Block Deadlift x 4-3-2-1 (rpe 7-8)

Band Pull a Parts x 12

Metcon (Time)

For Time:

1000/750m Row

100 Wall Balls

1 Mile Run

Competition

Strength

A) 2 Sets

Seated elbow on Knee ext rotation x 6-8 each

Single Arm Upright Row x 10 each

Supine Ring YTW x 5 each

Supine ring Face Pull x 8-10

B) 4 Sets:

Bench Press x 5 @80-90%

Strict Supinated Grip Chin Ups x 5-10

Strict Pronated Grip Pull Ups x 5-10

C) 3 Sets

30 Seconds AMRAP Deficit Handstand Push Ups 4/2″

Rest 30 Seconds

6 Unbroken Bar Muscle Ups

Rest 2 Minutes

3 Sets

30 Seconds AMRAP Deficit Push Ups 2″

Rest 30 Seconds

8 Unbroken Chest to Bar Pull Ups

Rest 2 Minutes

Metcon (Time)

Monostructural Work

Choose 1 option based on personal need

Option 1:

Run

3 Sets

400m-300m-200m @RPE 7-8

Rest the time it take you to complete previous run. Rest 3 Minutes after completing 200m Run

Option 2:

Row

7 Sets

500m Row @RPE 6-7

Rest 3 Minute between each set

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