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Wednesday, September 25, 2019

25
Sep

Wednesday, September 25, 2019

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 2 Sets

Turkish Get Up x 3 each

Seated elbow on Knee External Rotation x 8 each

B) 4 Sets

Low Incline DB Bench x 8-10

Hand anchored Single Arm Bent Over DB Row x 8-10

200m Run

Rest 90 seconds

C) 4 Sets

RNT DB Split Squat x 8 each

Hip Extensions @2111 x 8-15

30-45 Seconds Plank Hold

Rest 90 seconds

Competition

Strength

A) 2 Sets

Turkish Get Up x 3 each

Seated Elbow on knee external rotations x 8 each

B) 2 Sets Each

PVC back squat vertical jump x 10

Bent Over YTW x 6-8 each

C) 2 sets

Depth drop to vertical jump x 5

Seated Cuban press x 5

D) 2 sets

Double Jumps x 5

Blackburns x 6 (https://youtu.be/-Lnqtibxboo) 1st exercise or demo

E) 3 Sets

Back Squat x 5 @70%

Low Incline DB Bench Press x 8-10

*last set Back Squat perform amrap leave 1-2 reps in tank

F) 2 Sets

Farmers Handle Deficit Suitcase Deadlift x 8 each

Prone Bench Barbell Row x 6-8

Body weight walking Lunge x 100 ft

Metcon (6 Rounds for time)

Each For Time (5 Minute cap for each)

A) 1 set

500m Row

400m run

Rest 2 minutes

B) 1 Set

50 Handstand Push Ups

Rest 2 Minutes

C) 1 Set

500m Row

400m Run

Rest 2 minutes

D) 1 Set

30 Bar Muscle Ups

Rest 2 minutes

E) 1 Set

500m Row

400m Run

Rest 2 minutes

F) 1 Set

75 GHD Sit Ups

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