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Wednesday, May 20, 2020

20
May

Wednesday, May 20, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

6 Sets:

AMRAP in 90 seconds:

2 Alternating Single Arm DB Devil’s Press

10 Air Squats

4 Alternating Single Arm DN Devil’s Press

15 Air Squats

6 Alternating Single Arm Devil’s Press

20 Air Squats

8 Alternating Single Arm Devil’s Press

25 Air Squats

Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off.

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Diamond Push Ups x 10-20

Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)

(slow and controlled)

B) 4 Set:

1 Clean Pull + 3 Hang Power Clean + 4 Front Squat

B) 8 Sets: (Every 2 Minutes)

Deadlift x 2 (RPE 7-8)

C) 3 Sets:

Tempo Front Rack Bulgarian Split Squat @3031 x 8 each

Supinated Grip Bent Over Row x 5-7 (Sets 1-2 perform 5-7 reps on last set drop to 80% of weight performed on set 2 and perform max reps)

E) 3 Sets

Toes Elevated RDL x 8-10 (https://www.youtube.com/watch?v=4-l6t_ziW8I)

12-16 Single Leg Alternating V-Ups

12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)

12 Side Plank Crunches Each (https://www.youtube.com/watch?v=kwoqXjG_ygQ)

Competition

Metcon (Time)

A) 2 Sets:

Banded YTW x 8 each

Wall Sit + Wall Slides x 10

Goblet Squat x 5 @3211

10 Alternating V-Up + 10 Stalder Leg Lifts

B) 3 Sets (Every 2 minutes)

Squat Jerk x 3 (skill work, building)

Banded Triple Threat x 5

C) 3 Sets:

Jerk From Split Position x 3 (Building)

Single Arm DB Chain Saw Row x 30 seconds each

D) 8 Sets (every 2 Minutes)

Split Jerk

Sets 1-2 = 3 Reps @65-70%

Sets 3-4 = 2 Reps @75-80%

Sets 5-6 = 1 Rep @85-90%

Sets 7-8 = 1 Rep @93-95%

E) 5 Sets:

Back Squat

Set 1 = 5 Reps @ 65-70%

Wt. Strict Pull Up x 2 (Building)

Set 2 = 3 Reps @ 75-80%

Wt. Strict Pull Up x 2 (Building)

Set 3 = 1 Rep @ 85-90%

Wt. Strict Pull Up x 2 (Building)

Set 4-5 = 10 Reps @ 80% of Set 3

3 Strict Pull Ups @ 65% of 2 Rep Established in set 1-3

6 Unweighted Strict Pull Ups

F) For Time

2K Row

100 Wall Balls

200 Double Unders

50 Hand DB to Overhead (Can be Snatch or Clean and Jerk

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