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Wednesday, November 20, 2019

20
Nov

Wednesday, November 20, 2019

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 4 Sets:

Minute 1 = 30-40 Seconds Wall Sit

Minute 2 = 8 Single DB Hang Clean and Jerk (4/4)

Minute 3 = 16 Single Arm Bent Over Row (8/8)

B) 3 Sets:

Minute 1 = 5-10 Pull Ups

Minute 2 = 10 Lateral Box Step Over (5/5)

Minute 3 = 5-8 Supine Row

Minute 4 = 30 Seconds AMRAP Burpee

Strength

A) 2 Sets Each

Zig Zag Lateral Bounds with Bounce x 5 each (https://youtu.be/ENf2H8ZVmDI)

Bent Over YTW x 6-8 each

Rest 1 Minute

B) 2 sets

Multi Directional Jump to Box Jump x 3 each (https://youtu.be/7f2ZwzKXThI)

Seated Cuban press x 5

Rest 1 Minute

C) 3 Sets

Power Snatch x 3 @ 60-70%

D) 3 Sets

Snatch Pull w/3 seconds eccentric x 3 @90-100

E) 3 Sets: (Every 2 Minutes)

4 Seconds Pause at Parallel Safety Bar Bulgarian Split Squat X 3 @ 90% of 3rm each

1/2 Kneeling Cable Face Pull x 12-15

Band Pull a Parts x 10-15

Metcon (Distance)

5 Sets

Row

50 seconds easy

10 seconds fast

40 seconds easy

20 seconds fast

30 seconds easy

30 seconds fast

Rest 2 minutes

*Intention for fast is sustainable fast pace.

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