Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
3 Rep Power Clean
6 Sets: (Every 2 Minutes)
Build to today’s heavy 3 rep Power Clean
*May drop the bar between each rep, if you can perform TnG unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes:
6 DB Shoulder Press
18 Wall Ball
9 Burpee
Competition
Behind the Neck Snatch Grip Push Press + Overhead Squat
3 Sets:
1 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (Building)
2 Sets:
1 Behind the Neck Snatch Grip Push Press + 1 Overhead Squat
3 TnG Power Clean
In 12 Minutes build to today’s heavy 4 TnG Power Clean
Metcon (6 Rounds for reps)
3 Sets For Reps:
Based off of 3 Rep Power Clean
Set 1 = Max Rep Unbroken Power Clean @ 60%
Rest 30 Seconds
Max Double Unders in 2 Minutes
Rest 3 Minutes
Set 2 = Max Rep Unbroken Power Clean @ 70%
Rest 30 Seconds
Max Double Unders in 2 Minutes
Rest 3 Minutes
Set 3 = Max Rep Unbroken Power Clean @ 80%
Rest 30 Seconds
Max Double Unders in 2 Minutes
*NO EXTENDED PAUSE AT THE TOP OF CLEAN
Warm-up (No Measure)
AMRAP 12 Minutes:
6 DB Shoulder Press
18 Wall Balls
14/10 Calorie Row