Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor)

Into

4 Sets: (Every 90 Seconds)

3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk)

AMRAP in 12 Minutes

8 Dedlift 115/75

8 Push Press

8 KB Swing 55/35

Competition

Metcon (AMRAP – Reps)

A) 2 Sets:

Prone Incline Cuban Press x 8

Bent Over lateral Raise x 15

Depth Drop x 4

Standing Broad Jump x 4

B) For Reps

AMRAP in 4 Minutes

4 UNBROKEN Power Snatch 115/75

Into

AMRAP in 4 Minutes

Max Calorie Bike (15 Seconds Hard/15 Seconds Easy)

Into

AMRAP in 4 Minutes

4 UNBROKEN Power Clean & Jerk 135/95

Into

AMRAP in 4 Minutes

Max Calorie Bike (15 Seconds Hard/15 Seconds Easy)

Into

AMRAP in 4 Minutes

8 UNBROKEN Deadlift 225/155

Into

AMRAP in 4 Minutes

Max Calorie Bike (15 Seconds Hard/15 Seconds Easy)

C) 3 Sets

Landmine Russian Twist x 20

Alternating Single Leg V-Up x 20

Hanging Banded Knee Raise x 10