Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Bar Complex

2 Sets:

1 Deadlift + 1 Hang Power Clean + 1 Front Squat +1 Push Press + 1 Thruster

4 Sets: (Building)

3 Deadlift

2 Thrusters

2 Front Rack Lunges (1/1)

Metcon (Time)

6 Rds For Time:

9 Deadlift 135/95

3 Thrusters

6 Front Rack Lunges 3/3

1 Minute Pronated Grip Hang From Pull Up Bar (Accumulate)

*Goal is to challenge with unbroken or as close as possible on bar complex and go big on hang. Grip endurance and breathing.

Competition

3 Position Power Clean (Deload)/Push/Pull

A) 3 Sets:

3 Position Power Clean x 1 (RPE 4-6)

B) 3 Sets:

Barbell Shoulder Press x 5

Double KB/DB Upright Row x 8-12

Snatch Pulls

3×5 100, 105, 105%

Metcon (Time)

6 Rds For Time:

9 Deadlift 165/115

3 Thrusters

6 Front Rack Lunges 3/3

1 Minute Pronated Grip Hang From Pull Up Bar (Accumulate)