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2017 SURF AND TURF RX WORKOUTS

30
Oct

2017 SURF AND TURF RX WORKOUTS

The Rx workouts are released!

Below is a brief overview of the 5 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.

2017 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
Each team member must complete a minimum of 10 repetitions per exercise.
The snatches can be power or squat.
For time:
50 Calorie Air Bike
40 x Snatches (135/95)
50 x Deadlifts (275/185)

WORKOUT 2 “2 MINUTES AND 30 REPS”
Each team member will go through the ladder once.
The cleans can be power or squat.
There is a 2 minute timecap.
For time:
5 x Cleans (115/75)
5 x Cleans (135/95)
5 x Cleans (155/115)
5 x Cleans (175/125)
5 x Cleans (195/135)
5 x Cleans (215/145)

WORKOUT 3 “TEAM EFFORT 2”
Each team member will complete one round.
The 3 parts of the workout are scored individually by combining the team members’ score.
In part 2, the first unbroken set is doubled for scoring purposes.
2 rounds of a 3 minute running clock”
PART 1: AMRAP Calorie Row
PART 2: AMRAP Chest To Bar Pull-Ups OR Toes To Bar
PART 3: AMRAP Burpees Over Bar

WORKOUT 4 “ALTERNATING SURF AND TURF”
One team member will complete the exercises before the plus sign and the other team member the exercises after the plus sign.
The team cannot advance to the next row until they have both completed the exercises on the current row.
For time:
200m Swim + 50 x D-Ball Squats (100/70)
40 x D-Ball Squats (100/70) + 150m Swim
100m Swim + 30 x D-Ball Squats (100/70)
20 x D-Ball Squats (100/70) + 50m Swim

WORKOUT 5 “D-BALL GETS WET”
The team can decide which person will start.
Each team member will complete one entire round.
2 rounds for time:
10 x D-Ball Push-Ups
50m Swim
10 x D-Ball Push-Ups
50m Water D-Ball Carry (100/70)
10 x D-Ball Push-Ups
25m Underwater D-Ball Roll (100/70)

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