Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 1 Sets:
Bent Over YTW Raise x 6 each
Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)
Single Arm DB Upright Row x 6
Side Lying Hip Adduction x 15 each
Wrist Banded Shoulder Press x 10
B) 3 Sets:
Barbell Shoulder Press x 7
Wt. Strict Pull Up x 7
*Goal is for weight to be RPE 6-8. So for the sets of 6 you could probably perform 7-9 reps
C) For Time:
27/21-21/15-15/9 Calorie Row or 300-200-100m Run
21-15-9 Power Snatch 85/60
Competition
Metcon (Time)
A) 1 Sets:
Bent Over YTW Raise x 6 each
Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)
Single Arm DB Upright Row x 8
Side Lying Hip Adduction x 15 each
Wrist Banded Shoulder Press x 10
B) 3 Sets:
3 Muscle Snatch + 3 Overhead Squat (Building)
3 Sets:
Power Snatch + Snatch Balance x 3-2-1
4 Sets:
Hang Snatch (At the Knee) x 3 (Build to today’s 3 RM)
3 Set (EMOM)
Hang Snatch (At the Knee)@90% of today’s 3RM
3 Sets:
5 Snatch Deadlift (Build to today’s 5 RM) + 5 High Hang Snatch Power Shrugs
For Time:
27/21-21/15-15/9 Calorie Bike
21-15-9 Power Snatch 105/70