Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Pull

Toes elevated DB RDL @21×1 x 10-12 (Place 10# plates under toes)

Prone on Bench Barbell Row x 5 (Build to moderate 5)

Double KB/DB Bent over Pendlay Row x 10

Supine on Ground (laying on back) band pull a parts 20 (10 Pronated/10 supinated)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

30 Double Unders

8 Single Arm KB/DB Snatch (4/4) 55/35

5 Handstand Push Ups/8 Push Ups

Competition

Snatch Balance

4×3 (RPE 6-7)

Power Clean (Deload)

3×3 (RPE 5-6)

Pull

3 Sets:

Prone on Bench Barbell Row x 5 (Build to Moderate weight)

Double KB Bent Over Pendlay Row x 10

Prone on Bench DB Lateral Raises x 15

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

30 Double Unders

8 Single Arm KB Snatch (4/4) 70/55

5 Strict Handstand Push Ups