Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Barbell Warm Up

B) 4 Sets: (Every 2 Minutes)

2 Position Power Snatch (just below knee + floor) + Overhead Squat + Power Snatch w/pause in receiving position to overhead squat or 10-15 KB Swings

4 Sets: (Every 2 Minutes)

2 Position Power Clean + Front Squat + Power Clean w/pause in receiving position to front squat + Jerk or 5 Deadlift + 5 Goblet Squat

C) AMRAP in 7 Minutes

5 Overhead Squat or Front Squat

3 Box Jump Overs

1 Rope Climb

Competition

Metcon (Time)

2 Sets:

Scapular Push Ups on Elbow x 6-8

Single Arm DB Upright Row x 8 each

Medball Squeeze Glute Bridge x 10-15

Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI)

A) 3 Sets: (Every 90 Seconds)

3 Muscle Clean + 1 Full Grip Front Squat + 3 Sotts Press

B) 5 Sets: (Every 2 Minutes)

Hang Clean (Above the Knee) + Clean + Jerk

Sets 1-2 = 2+1+1 @ 70-75%

Set 3=5 = 1+1+1 @ 75-80%

C) 4 Sets:

Clean Deadlift x 3 @100%

Push Press x 3 (Build to Heavy 3)

D) 3 Sets:

TnG Power Snatch x 10

*Rest 90 Seconds Between Sets

D)For Time

21 Overhead Squat 115/75

15 Box Jump Overs

3 Rope Climb

15 Overhead Squat

12 Box Jump Overs

2 Rope Climb

9 Overhead Squat

9 Box Jump Overs

1 Rope Climb