Surge Elite Performance & Fitness – CROSSFIT

Competition

Metcon (Time)

With a Partner Complete For Time: (15 Minute Cap)

A) 50 Power Snatch 135/95

B) 42-30-18

Deadlift 225/155

Toe to Bar

Snatch Complex

A) 3 Sets:

3 Position Pause Snatch Deadlift + Hang Power Snatch (Above the Knee) + Hang Power Snatch (Just Below Knee) + Overhead Squat

B) 4 Sets:

2 Position Snatch (Squat)

Hang Snatch (above knee) + Snatch

Snatch

A) 3 Sets:

Hang Snatch (Above Knee) x 3

Set 1 = 70%

Set 2 = 77%

Set 3 = 82%

B) 3 Sets:

Hang Snatch (Below Knee)

Set 4 = 3 Reps @ 77%

Set 5 = 1 Rep @ 82%

Set 6 = 1 Rep @ 85%

C) 4 Sets:

Snatch From Floor

Set 7 = 1 Rep @ 82%

Set 8 = 1 Rep @ 87%

Set 9 = 1 Rep @ 92%

Set 10 = 1 Rep @ 92%

Clean & Jerk

A) 3 Sets:

Hang Clean & Jerk (Above Knee) x 3

Set 1 = 70%

Set 2 = 77%

Set 3 = 82%

B) 3 Sets:

Hang Clean & Jerk (Below Knee)

Set 4 = 3 Reps @ 77%

Set 5 = 1 Rep @ 82%

Set 6 = 1 Rep @ 85%

C) 4 Sets:

Clean & Jerk From Floor

Set 7 = 1 Rep @ 82%

Set 8 = 1 Rep @ 87%

Set 9 = 1 Rep @ 92%

Set 10 = 1 Rep @ 92%

Banded Block Deadlift

4×4 (RPE 7-8)

*blocks should put bar at or around knees, Set pegs at number 38 on rack, use purple or green bands

Tempo Back Squat

3×5 @5000 (RPE 5-7)