Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) Snatch Warm Up

B) 5 Sets:

3 Position Power Snatch (High Hang, Above the Knee, Floor)

D) For Time:

10-1

Box Jump Overs

Front Squat 115/75 or Goblet Squat

*EMOM perform 6 Slam Balls starting at 1 minute mark.

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Hold x 30 Seconds

(focus on stabilizing your midline and maintaining a good vertical position)maintaining a good vertical position)

Minute 2 – Wide Grip Strict Pull Ups x 6-8

Minute 3 – 6-8 Single DB Overhead Squat

Into:

3 Sets:

60 Seconds Goblet Squat Hold

30 Seconds Air Squats

15 Second Bike Sprint

B) 5 Sets: (Every 2 Minutes)

2 Position Power Snatch + Overhead Squat (Above the Knee, 2″ Just below knee)

C) 5 Sets:

3 Front Squat + Jerk

Sets 1-3 = 1 @ 75% of 1RM Clean & Jerk

Sets 4-5 = 1 @ 80% of 1RM Clean & Jerk

20 Rds For Time:

4 Bar Facing Burpee

3 Handstand Push Ups

2 Pistols

1 Squat Snatch 155/105