Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded YTW x 6 each

Banded PVC Overhead Squat x 5

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

B) 4 Sets:

3 Position Power Snatch (High hang, at knees, floor)

C) For Time

2 Rds:

10 Power Snatches 125/100 or Single Arm DB Snatch 10/10

12 Burpee over Bar

Into

2 Rds:

10 Power Snatches 85/55 or Single Arm DB Snatch 10/10

12 Burpee over Bar

Competition

Metcon (Time)

A) 2 Sets:

Banded YTW x 6 each

Banded PVC Overhead Squat x 5

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

B) For Time

2 Rds:

10 Power Snatches 155/105

12 Burpee over Bar

Into

2 Rds:

10 Power Snatches 95/65

12 Burpee over Bar

C) 3-4 Rounds

30 Seconds Top Ring Support Hold

30 Seconds Bottom of the Ring Dip Hold

100ft Sled Pull (Moderate-Heavy)

Rest 1 Minute