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Wednesday, March 7, 2018

7
Mar

Wednesday, March 7, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

PVC Snatch Complex

Banded YTAT x 10 each

Banded Snow Angles x 10

Essentials

2 Position Power Snatch + Overhead Squat

5 Sets:

2 Position Power Snatch (Above the knee, floor) + 3 Overhead Squats

Performance

Power Snatch/Overhead Squat/Snatch Complex

5 Sets:

Power Snatch (Above the knee, Floor) + Overhead Squat + Snatch (Squat)

Giant Set

3 Sets:

Supinated Grip Bent Over Barbell Row x 8-10

Bottoms Up KB Overhead Carry x 50 ft each

Tempo Hanging straight leg lowers @2111 x Max Reps

Competition

A: Power Snatch

6×1

*Focus and technique. If the weight is moving well go heavy, but no misses.

Metcon (AMRAP – Reps)

6 Sets:

30 Seconds Bike for Calories

30 Seconds Box Jump Overs 24/20

30 Seconds Deadlifts 200/130

Rest 1:30

*Goal is to push the intensity, plan transitions so no wasted time. Be smart and efficient. If you’re still feeling 18.2 or you’ve been tired come Friday’s scale the work back to 4 rounds vs. 6, and back off intensity.

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