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