Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Barbell RDL x 10

Bent Over Barbell Row x 10

High Hang Muscle Clean x 3

High Hang Power Clean x 3

Shoulder Press x 3

Push Press x 3

Push Jerk x 3

Front Squat x 3

Thruster x 3

Essentials/Performance Strength

Shoulder Press

3 Sets:

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Competition -Strength

A: Tempo Front Squat

4×3 @1300 @60%

B: Tempo Back Squat

3×5@5100 @60%

C: Tempo Clean Pulls

3×3 @50% @51X1 (Reset From Hip)

Essentials/Performance/Competition

Metcon (AMRAP – Rounds and Reps)

Joe’s B-Day WOD:

AMRAP 10 Minutes:

5 Thrusters 95/65

7 Push Ups

*EMOM Perform 4 Lateral Burpee Over Bar (Start with burpees)