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)