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2015 Surf & Turf Rx Workouts

7
Nov

2015 Surf & Turf Rx Workouts

The Rx workouts are released!

Below is a brief overview of the 4 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

Surf & Turf Workout PDF

WORKOUT 1A
Each team member will alternate rounds.
4 minutes for rounds:
15 x Bench Presses (165/75)
15 x Fat Bar Deadlifts (165/115)

Rest 1 minute.

WORKOUT 1B
There is a 4 burpee over bar buy-in for each clean attempt.
Use 5 minutes to find the team’s 1RM:
Clean

WORKOUT 2
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Thrusters (135/85)
30 x Double-Unders
30 x Burpees Over Box (24)
30 x Double-Unders
30 x Chest To Bar Pull-Ups
30 x Double-Unders
30 x Snatches (135/85)

WORKOUT 3
Each team member will alternate rounds.
10 minutes for rounds:
50m Swim
10 x Push-Ups (Hand Release)
10 x Jumping Air Squats

WORKOUT 4
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Kettlebell Swings (70/53)
100m Plate Water Run (45/25)
20 x Goblet Squats (70/53)
25m Paddleboard Kick
25m Swim

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