Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

3 Rep Power Clean

6 Sets: (Every 2 Minutes)

Build to today’s heavy 3 rep Power Clean

*May drop the bar between each rep, if you can perform TnG unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

6 DB Shoulder Press

18 Wall Ball

9 Burpee

Competition

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets:

1 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (Building)

2 Sets:

1 Behind the Neck Snatch Grip Push Press + 1 Overhead Squat

3 TnG Power Clean

In 12 Minutes build to today’s heavy 4 TnG Power Clean

Metcon (6 Rounds for reps)

3 Sets For Reps:

Based off of 3 Rep Power Clean

Set 1 = Max Rep Unbroken Power Clean @ 60%

Rest 30 Seconds

Max Double Unders in 2 Minutes

Rest 3 Minutes

Set 2 = Max Rep Unbroken Power Clean @ 70%

Rest 30 Seconds

Max Double Unders in 2 Minutes

Rest 3 Minutes

Set 3 = Max Rep Unbroken Power Clean @ 80%

Rest 30 Seconds

Max Double Unders in 2 Minutes

*NO EXTENDED PAUSE AT THE TOP OF CLEAN

Warm-up (No Measure)

AMRAP 12 Minutes:

6 DB Shoulder Press

18 Wall Balls

14/10 Calorie Row