Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Power Snatch (Every 2 Minutes)
3×3 (RPE 5-7)
*Between Each Set Perform 3-6 Arch Hollow Swings
Power Clean (Every 2 Minutes)
3×3
*Between Each Set Perform 2-4 Pull Ups
Essentials
Metcon (Time)
For Time: (15 Minute Cap)
10 Deadlifts
9 Cleans
10 KB Swings
21 Toe to Bar
8 Deadlifts
7 Cleans
10 KB Swings
15 Pull Ups
6 Deadlifts
5 Cleans
10 KB Swings
9 Toe to Bar
4 Deadlifts
3 Cleans
10 KB Swings
6 Pull Ups
*Cleans can be power or full
Performance
Metcon (Time)
For Time: (15 Minute Cap)
10 Deadlifts 95/65
9 Cleans
8 Snatches
27 Toe to Bar
8 Deadlifts 115/75
7 Cleans
6 Snatches
21 Pull Ups
6 Deadlifts 135/95
5 Cleans
4 Snatches
15 Chest to Bar Pull Ups
4 Deadlifts 155/105
3 Cleans
2 Snatches
9 Bar Muscle Ups
*Cleans & Snatches can be power or full
Competition
Front Squat (Deload) / Thrusters
A) Front Squats
4×5 (RPE 5-7)
B) Thrusters
3×3 (Build to moderate load, may take from rack)
4 Rep TnG Power Snatch
In 12 Minutes build to today’s heavy 4 TnG Power Snatch
Metcon (Time)
For Time: (15 Minute Cap)
10 Deadlifts 155/105
9 Cleans
8 Snatches
10 Pull Ups
9 Chest to Bar Pull Ups
8 Bar Muscle Ups
8 Deadlifts 185/125
7 Cleans
6 Snatches
8 Pull Ups
7 Chest to Bar Pull Ups
6 Bar Muscle Ups
6 Deadlifts 205/135
5 Cleans
4 Snatches
6 Pull Ups
5 Chest to Bar Pull Ups
4 Bar Muscle Ups
*Cleans & Snatches can be power or full