Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Up/Downs (Forearms to Hands) x 30 Secodns

Wall Slides x 8

Goblet Squat w/Press Out in Bottom x 6-8

Banded Good Mornings x 10-12

Essentials/Performance

Behind the Neck Push Press/Jerk + Tempo Overhead Squat

4×4 @1111

Metcon (2 Rounds for time)

A) 3 Sets For Time:

9 Overhead Squat

9 Bar Facing Burpee

Rest 2 Minutes between sets

Rest 5 Minutes between A&B

B) 10 Rds For Time:

5 Pull Ups

10 Push Ups

15 Squats

Competition

A: Snatch

5 Sets:

Hang Snatch + Snatch @65%

B: Clean & Jerk Complex

5 Sets:

Hang Clean + Push Jerk + Clean + Split Jerk @65%

Metcon (Time)

A) 3 Sets For Time:

6 Squat Clean + Push Jerk @ 65%

18 Bar Facing Burpee

Rest 2 Minutes between sets

Rest 5 Minutes between A&B

B) 10 Rds For Time:

Wearing 20/14# Vest

5 Pull Ups

10 Push Ups

15 Squats