Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
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
For Time:
3 Rds
7 Deadlift 315/205
7 Muscle Up or Burpee Pull Ups
Into
3 Rds
21 Thrusters 45/35
21 Knee to Elbow
Competition
Metcon (Time)
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) For Time:
3 Rds
7 Deadlift 345/205
7 Ring Muscle Up
Into
3 Rds
21 Thrusters 75/55
21 Knee to Elbow
Into
150 ft. Handstand Walk