Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) Snatch Warm Up

B) 3 Sets: (Every 90 Seconds)

3 Position Power Snatch + 3 Overhead Squat @ 2111

*Goal with this piece is to work on and warm up snatch positions for part C. On the overhead squat stick with the tempo and focus on position and balance.

C) 4 Sets: (Every 90 Seconds)

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

D) 4 Sets:

12 Power Snatch

9 Overhead Squat

6 Burpee Pull Up

Rest 90 Seconds

Or (If you struggle with Overhead Squat Perform the Following)

4 Sets:

12 Alternating DB Snatch (6/6)

9 DB Front Squat

6 Burpee Pull Up

Rest 90 Seconds

Competition

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Free Standing or Nose to Wall Handstand Hold x 20-30 Seconds

Minute 2 – Roll to Candlestick x 10

Minute 3 – Earthquake Bar Overhead Hold x 30-45 Seconds

Into:

3 Sets:

60 Seconds Goblet Squat Hold

5 DB Squat Jumps

10 Second Bike Sprint

B) 4 Sets: (Every 90 Seconds)

Hang Snatch + Snatch @ 70-80%

Into:

6 Sets: (EMOM)

Snatch x 1 @ 80-85%

C) 4 Sets:

2 Front Squat + Jerk

Sets 1-2 = 1 @ 70-75% of 1RM Clean & Jerk

Sets 3-4 = 1 @ 80-85% of 1RM Clean & Jerk

4 Sets:

18/15 Calorie Row

12 Overhead Squat 135/95

6 Bar Muscle Up

Rest 90 Seconds