Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Wall Balls for height x 6-8

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

B) AMRAP in 12 Minutes:

1 Deadlift 315/205

3 Ring Muscle Up or 6 Burpee Pull Ups

12 Sit Ups

C) 2-3 Sets:

6-8 DB Step Up

8-10 Single Arm DB Row

10-12 Side Plank Crunch w/2 Second pause at top of each rep

12-15 Banded Hamstring Curls

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Wall Balls for height x 6-8

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

B) 2 Sets:

2 Muscle Snatch + 2 Tall Snatch + 2 Snatch Balance

5 Sets:

Snatch x 3 (Build to today’s 3RM)

1 Set

Snatch x 3 @90% of today’s 3RM

C) 4 Sets:

Front Squat x 5-4-3-2 (Build to 2RM)

D) AMRAP in 12 Minutes:

1 Deadlift 365/245

3 Ring Muscle Ups

9 GHD Sit Ups

E) 1 Set:

100 Banded Hamstring Curls

50 Standing Deficit DB Calf Raise