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Wednesday, November 27, 2019

27
Nov

Wednesday, November 27, 2019

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 4 Sets EMOM

Minute 1 = Bench Press x 12-10-8-6

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

Minute 3 = Wt Strict Pull Ups x 3-6

Rest 2 minutes

B) 4 Sets EMOM

Minute 1 = Heels Elevated Goblet Squat x 8-12

Minute 2 = Supine Row x 5-7

Minute 3 = Toes Elevated RDL x 8-12

Minute 4 = DB Raise Complex (6 Front Raise + 6 Lateral Raise + 6 Bent Over Lateral Raise)

Competition

Strength

A) 1 Set

6 Clean High Pulls from Floor

6 Power Snatch

6 Clean Pulls From Floor

6 Power Clean

6 Back Squat

6 Behind the Neck Thrusters

6 Good Mornings

6 Power snatch

6 Power Clean and Push Jerk

6 Back Rack Squat Jumps

60 reps per set TOTAL

@ 35-45% of your personal bodyweight

B) Bar Work

3×10 Arch Hollow lever pulls

https://youtu.be/Yif0foLowrA

10x Butterfly movement progressing to butterfly pull up over 5 swings

https://vimeo.com/180988725/2fa7c73f72

3×10 jump to hollow glide swing

https://www.youtube.com/watch?v=8-PP3aOMfII&feature=youtu.be

C) 3 Sets: (Every 2 Minutes)

4 Seconds Pause at Parallel Safety Bar Bulgarian Split Squat X 3rm each

Hand Anchored Single Arm DB Bent Over Row @2112 x 5-7 each

Ring Face Pull x 8-12

Metcon (No Measure)

A) 4 Sets EMOM

Minute 1 = Bench Press x 12-10-8-6

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

Minute 3 = Wt Strict Pull Ups x 3-6

Rest 2 minutes

B) 4 Sets EMOM

Minute 1 = Heels Elevated Goblet Squat x 8-12

Minute 2 = Supine Row x 5-7

Minute 3 = Toes Elevated RDL x 8-12

Minute 4 = DB Raise Complex (6 Front Raise + 6 Lateral Raise + 6 Bent Over Lateral Raise)

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