Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 1 Sets:
Banded TKE x 10
Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k)
Ring YTW x 6 each
Supine Reverse Plank x 10
Medball Overhead Slam x 10
4 Sets: (Alternate Movements Every 2 Minutes)
Station 1 = 3 Position Power Clean (Above knee, at knee, floor)
Station 2 = 2 Shoulder Press + 3 Push Press + 4 Push Jerk
For Time:
35 Wall Ball
50 Sit Up
35 Wall Balls
*EMOM perform 5 burpee
Metcon (Time)
A) 1 Sets:
Banded TKE x 10
Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k)
Ring YTW x 6 each
Supine Reverse Plank x 10
Medball Overhead Slam x 10
B) 4 Sets:
Split/Push Jerk x 2RM (Build to today’s 2RM)
1 Set:
Split/Push Jerk x 2 @90% of today’s 2RM
C) 4 Sets:
Front Squat x 2 (Build quick to today’s 2RM)
1 Set:
Front Squat x 2 @90% of today’s 2RM)
3 Sets:
3 Snatch Pulls + 3 High Hang Snatch Pull
1 Set:
AMRAP in 1 Minute
Max Rep Strict Handstand Push Ups
Rest 2 Minutes:
AMRAP in 1 Minute
Max Rep Kipping Handstand Push Ups
For Time:
25 Overhead Squat 95/65
50 Toe to Bar
25 Overhead Squat
*EMOM including 0:00 Perform 5 Burpee