Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets:

8-6-5-4 Bench Press

8-6-5-4 Sumo Deadlift

2 Minutes Rowing For Distance

Rest 2 Minutes

B) AMRAP in 12 Minutes

20 Russian KB Swing

18 Jumping Pull Ups

15 Sit Up

12 Single DB Step Up (6/6)

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

Single Leg Box Jump x 3 each

1/2 Kneeling 1/2 Moon Medball Slam x 5 each

B) 4 Sets: (Every 90 seconds)

5 Weighted Box Jumps (DB’s by side, step down)

5 Unweighted Box Jumps (step down)

C) 6 Sets: (Every 90 Seconds)

Deadlift x 3-2-1-3-2-1

Set 1 = 70%

Set 2 = 75%

Set 3 = 80%

Set 4 = 75%

Set 5 = 80%

Set 6 = 85%

Into:

5 Sets: (Every 2 Minutes)

Power Clean + Front Squat x 1.1.1 @ 70-75%

*Perform 1 Power Clean + Front Squat, drop the bar and perform same sequence 2 more times.

Into:

4 Sets For Reps:

30 Seconds Power Cleans*

Right into:

50 ft. Handstand Walk

Rest 60 Seconds

Set 1 = 55%

Set 2 = 60%

Set 3 = 65%

Set 4 = 70%

D) 2 Rds For Time:

50/40 Calorie Row

40 Box Jump Overs 24/20

30 KB Snatch 55/35 (15/15 )

20 Single KB Step Up (Each)