Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
2 Sets:
Bent Over YTW x 8 each
Medball Squeeze Glute Bridge x 10-15
8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M)
B) 4 Sets:
Deadlift x 7-5-3-1
Push Press x 4-3-2-1 (Build each set)
C) 3 Rds For Time:
21 Wall Ball
7 Burpee Pull Up
21 Wall Ball
7 Burpee Pull Up
100 Double Unders
Competition
Metcon (Time)
2 Sets:
Bent Over YTW x 8 each
Medball Squeeze Glute Bridge x 10-15
8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M)
A) 3 Sets: (Every 90 Seconds)
3 High Hang Muscle Clean + 3 Jerk Balance (https://www.youtube.com/watch?v=2uSBT7csXgU)
B) 5 Sets: (Every 90 Seconds)
Power Clean + Jerk
4 Sets @ 70%
1 Set @ 75%
C) 3 Sets: (Every 2 Minutes)
TnG Power Snatch x 10 @ 115-135/75-95
*Must be unbroken
D) 3 Sets: (Every 90 Seconds)
Deadlift x 5 @ 85%
E) 3 Rds For Time:
30 Wall Ball
7/5 Ring Muscle Up
30 Wall Ball
7/5 Ring Muscle Up
100 Double Unders