Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Power Clean + Push Jerk

8×1 (EMOM)

Metcon (Weight)

Taylor’s B-Day WOD:

For Load:

15-12-9

Unbroken Clean & Jerk (You choose weight, may increase each set must be UNBROKEN)

Pull Ups

Competition

A: Muscle Snatch

2×3

B: Hang Snatch

3×3 (Up to 70%)

C: Snatch

3×4 (Up to 80%)

D: Muscle Clean + Push Press

2×3

E: Hang Clean + Push Jerk

3×4 (Up to 70-75%)

F: Clean & Jerk

3×4 (Up to 85%)

G: Tempo Front Squat

4×3 @3300 (RPE 6-7)

H: Metcon (Time)

For Time:

50 Pull Ups

75 Push Ups

50 Box Jump w/Step Down

Wearing 45/30# Vest