Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

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)

B) 3 Sets:

25 ft DB Walking Lunge 50/35

10 Handstand Push Ups or Push Ups

7 DB Power Clean

50 ft. Walking Lunge

5 Handstand Push Ups or Push Ups

5 DB Power Clean

Rest 90 Seconds

Competition

Metcon (Time)

A) 2 Sets:

Prone Incline Cuban Press x 8

Bent Over lateral Raise x 15

Goblet Cossack Squat x 5 each

Depth Drop x 4

Standing Broad Jump x 4

B) 5 Sets:

25 ft DB/KB Walking Lunge 70/55

12 Strict Handstand Push Ups

6 DB/KB Power Clean or Sandbag to Shoulder or Barbell Power Clean 205/135

50 ft. Walking Lunge

9 Strict Handstand Push Ups

3 DB/KB Power Clean or Sandbag to Shoulder or Barbell Power Clean 205/135

Rest 90 Seconds

C) 3 Sets:

1 Minute Easy Ski

10 Weighted Supinated Grip Chin Up or 2-4 Peg Board Ascents

1 Minute Easy Bike

50 ft. Banded Lateral Steps

Rest 1 Minute