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Wednesday, June 13, 2018

13
Jun

Wednesday, June 13, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Bench Press

10 Minutes Build to today’s 4 RM

B: Metcon (2 Rounds for reps)

2 Sets:

Max Reps @70% of 4RM from A

Rest 2 Minutes Between Sets

C: Upper

3 Sets

Hand Anchored Single Arm DB Bent Over Row @21×1 x 6-8

Banded Face Pulls x 15-20

5 DB Front Raise + 5 DB Lateral Raise + 5 DB Bent Over Lateral Raise + 10 DB Upright row to shoulder press

Competition

A: Speed Sumo Deadlift/Tuck Jump/Bike

4 Sets:

Sumo Deadlift x 4 @65% of traditional (Focus on SPEED off the floor, DONT TNG. Let the bar settle between reps, set tight and move the bar as fast as possible)

TnG Tuck Jump x 5

Bike Sprint x 7 Seconds (YES 7 SECONDS. Put as much power as you can for 5 seconds)

Rest 3 Minutes between sets

B: Bench Press

10 Minutes Find today’s 4 RM

Metcon (2 Rounds for reps)

2 Sets:

Max Reps @70% of 4RM from A

Rest 2 Minutes Between Sets

D: Push/Pull/Pull

3 Sets:

Back Rack Step Ups x 8 ea @30-35% of 1RM Back Squat

Single Leg RDL x 8 @ 25-30% of 1RM Deadlift

Pull Ups x 8 (1st set unweighted, add accordingly)

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