Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

3 Sets:

3 Position Bench Press x 4-6 each (Wide Grip, Normal Grip, Narrow (Directly Under Shoulders)

Pulling Option:

1) 3-5 Muscle Up

2) 5-10 Strict Pull Up

3) 5 Wt. Pull Up

4) 10-15 Kipping Pull Up

5) 1-2 Rope Climbs

For Time:

3 Rds:

30-25-20 Wall Ball

100m Run

Into

3 Rds

30-25-20 KB Swing

100m Run

Competition

Metcon (Time)

For max reps:

Push Press @ 10X3 @ 50-55% of 1RM Jerk

Rest 60 seconds

Push Jerk

Rest 2 minutes

Push Press @ 10X3 @ 40-45% of 1RM Jerk

Rest 60 seconds

Push Jerk

Rest 2 minutes

Push Press @ 10X3 @ 30-35% of 1RM Jerk

Rest 60 seconds

Push Jerk

Rest 2 minutes

The tempo is essential – This is NOT the same as a couple weeks ago. Today is no pause in the bottom of the dip. Once you receive the bar overhead then hold for 3 seconds at the top.

B) 3 Sets:

3 Position Decline Bench x 4-6 each (Wide to Close)

Single Arm Landmine Row x 6-8

C) For Time:

3 Rds:

30-25-20 Wall Ball

100m Run

Into

3 Rds

30-25-20 KB Snatch

100m Run

D) 10 Sets: EMOM

3-6 Ring Muscle Up