Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 Sets:

Bent Over YTW x 8 each

Banded Lateral Step Overs x 30 Seconds

Seated Elbow on Knee DB External Rotation x 8 each

Wall Sit w/Medball Squeeze between knees x 20-40 Seconds

B) 4 Sets:

Deadlift x 8-6-4-2

Push Press x 5-4-3-2 (Build each set)

C) For Time:

3 Rds:

50 ft. Lid Seal Walk

20 Alternating DB Snatch 10/10

Rest 5 Minutes

3 Rds:

50 ft. Lid Seal Walk

10 Double DB Clean & Jerk

Metcon (Time)

2 Sets:

Bent Over YTW x 8 each

Banded Lateral Step Overs x 30 Seconds

Seated Elbow on Knee DB External Rotation x 8 each

Wall Sit w/Medball Squeeze between knees x 20-40 Seconds

A) 4 Sets: (Every 90 Seconds)

3 Muscle Clean + 3 Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM&ab_channel=CatalystAthletics)

B) 4 Sets: (Every 90 Seconds)

Clean Pull + Clean + Jerk Dip + Jerk:

Sets 1-2 = 70%

Sets 3-4 = 75%

C) 5 Sets: (Every 2 Minutes)

Shoulder Press x 5-4-3-2-1 (Build each set to heavy single)

D) 4 Sets:

Deadlift x 8-6-4-2

*NO MIXED GRIP, NO STRAPS, NO HOOK GRIP

E)For Time:

3 Rds:

50 ft. Handstand Walk

10 Power Snatch 135/95

Rest 5 Minutes

50 ft. Handstand Walk

10 Clean & Jerk 135/95