Surge Elite Performance & Fitness – CROSSFIT

Posterior

3 Sets:

Barbell RDL @ 31×1 x 6

Supine Iso Ring Hold @ Chest x 15 Seconds

Single Arm DB Bent Over Row x 5 each (Heavy)

Essentials/Performance

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

Single Arm Alternating Hand to Hand Russian KB Swings x 12 (6/6)

16 Wall Balls

Rest 3 Minutes

Competition

3 Position Power Snatch

4×1 (RPE 6-7)

Front Squat/Wt. Pull Up

4 Sets:

Front Squat x 6 (RPE 6-8)

Single Arm DB Bent Over Row x 5 (AHAP)

Deficit Pause Deadlift/Wt. Strict Pull Ups

4 Sets:

1 1/2 ” Deficit Pause Deadlift x 4 (RPE 6-7, pause at knee for 2 count)

Wt. Strict Pull Ups x 5

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

8 Alternating Single Arm DB Squat Snatch 50/35

16 Wall Ball

Rest 3 Minutes