Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

5 Sets: (Every 3 Minutes)

10 Toe to Bar

3 Hang Power Clean

2 Front Squat

1 Squat Clean

B) 3 Sets:

Single Arm DB Row x 8 each

Banded Face Pulls x 15-20

C) 1 Set: (Choose 1 Option)

Option 1 = 100 Banded Good mornings

Option 2 = 100 Banded Hip Thrusts

Option 3 = 100 Russian Twists

Metcon (Time)

A) 3 Sets:

Bulgarian Split Squat @ 30×1 x 8 each

Right into

Bulgarian Split Squat Vertical Jump x 8 each

B) 1 Set:

6 Power Snatch @ 45-50%

1 Ring Muscle Up (Strict Pull Ups + Dips)

Into:

4 Power Snatch @60 %

2 Muscle Up

Into:

2 Squat Snatch @ 75-80%

3 Muscle Ups

C) 4 Sets:

21 Toe to Bar

15 Overhead Squats @55-60% of Snatch

9 Ring Muscle Up

6 Squat Snatch @ 70-80% of Snatch

Rest 3 Minutes

D) 2 Sets:

DB Strict Shoulder Press x Max Reps

Right Into:

Push Ups x Max Reps

Into:

Supine Ring Row x Max Reps

*Use a weight or position that will allow for 15-20 reps no more than 25.