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Wednesday, December 4, 2019

4
Dec

Wednesday, December 4, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 4 Sets (Alternate Every 2 Minutes)

Minute 1 = Bench Press x 8-6-4-8

Minute 2 = Power Clean x 5-5-4-4

B) 5 Rds For Time:

8 Double DB Suitcase Lunge Each 50/35

12 Double DB Bent Over Row

50 Double Unders

Competition

Strength

A) 4 Sets:

Tempo Safety Bar Split Squat @13×1 x 4 each

Rest 10 Seconds

Hurdle Jump to Lateral Shuffle x 4

Rest 10 Seconds

DB Squat Jumps @ 30-40% of Split Squat weight

Rest 2 Minutes

B) 4 Sets:

Tempo Push Press @31×1 x 4

Rest 10 Seconds

Medball Explosive Chest Pass x 5

Rest 10 Seconds

Speed Barbell Shoulder Press x 5 @ 30-40% of Push Press

Rest 10 Seconds

Band Assisted Reactive Push Up x 5

Rest 2 Minutes

Metcon (No Measure)

Choose 2 Options Based on Personal Need:

A) Option 1

Toe to Bar

Complete 7 rounds of the following complex

1 Strict Toe to Bar

2 Arch/Hollow swings

3 Kipping Toe to Bar

1 Strict Toe to Bar

5 Second L-sit hang

1 Strict Toe to Bar

Rest 1:00 min between rounds

B) Option 2

Ring DIp

Complete 7 rounds of the following complex

10 Second Support Hold

2 strict ring dips

10 Seconds Support Hold

5 bottom of dips swings

10 Seconds support hold

Rest 1:00 min between rounds

C) Option 3

Chest to Bar Pull Ups

Complete 7 rounds of the following complex

2 arch/hollow swings

2 kipping pull ups

2 kipping Chest to Bar Pull Ups

4 butterfly Chest to Bar Pull Ups

Rest 1:00 min between rounds

D) Option 4

Handstand Push Ups

Complete 7 rounds of the following Complex

2 Strict Handstand Push Ups

4 Kipping Handstand Push Ups

20 shoulder tap

Rest 1:00 min between rounds

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