Surge Elite Performance & Fitness – CROSSFIT
Competition
Metcon (Time)
With a Partner Complete For Time: (15 Minute Cap)
A) 50 Power Snatch 135/95
B) 42-30-18
Deadlift 225/155
Toe to Bar
Snatch Complex
A) 3 Sets:
3 Position Pause Snatch Deadlift + Hang Power Snatch (Above the Knee) + Hang Power Snatch (Just Below Knee) + Overhead Squat
B) 4 Sets:
2 Position Snatch (Squat)
Hang Snatch (above knee) + Snatch
Snatch
A) 3 Sets:
Hang Snatch (Above Knee) x 3
Set 1 = 70%
Set 2 = 77%
Set 3 = 82%
B) 3 Sets:
Hang Snatch (Below Knee)
Set 4 = 3 Reps @ 77%
Set 5 = 1 Rep @ 82%
Set 6 = 1 Rep @ 85%
C) 4 Sets:
Snatch From Floor
Set 7 = 1 Rep @ 82%
Set 8 = 1 Rep @ 87%
Set 9 = 1 Rep @ 92%
Set 10 = 1 Rep @ 92%
Clean & Jerk
A) 3 Sets:
Hang Clean & Jerk (Above Knee) x 3
Set 1 = 70%
Set 2 = 77%
Set 3 = 82%
B) 3 Sets:
Hang Clean & Jerk (Below Knee)
Set 4 = 3 Reps @ 77%
Set 5 = 1 Rep @ 82%
Set 6 = 1 Rep @ 85%
C) 4 Sets:
Clean & Jerk From Floor
Set 7 = 1 Rep @ 82%
Set 8 = 1 Rep @ 87%
Set 9 = 1 Rep @ 92%
Set 10 = 1 Rep @ 92%
Banded Block Deadlift
4×4 (RPE 7-8)
*blocks should put bar at or around knees, Set pegs at number 38 on rack, use purple or green bands
Tempo Back Squat
3×5 @5000 (RPE 5-7)