Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Bent Over YTW x 8 ea.

Elbow on Knee External Rotation x 10 ea.

Medball Overhead Toss x 4

Essentials/Performance

Back Rack Box Squat

4×4

*Goal to increase 5-10# from last week

Metcon (4 Rounds for time)

4 Sets:

8 Thrusters

400m run

Rest 2 Minutes

*Goal to increase pace each set

Competition

A: 3 Position Power Snatch

3×1 @60% (Top to Bottom)

B: Snatch Balance

3×2

*Goal to increase load from last week

Metcon (4 Rounds for time)

4 Sets:

8 TnG Squat Clean Thrusters @50% of Clean and Jerk

400m Run

Rest 2 Minutes

*Goal to increase pace each round

C: Deficit RDL

3×5 (Up to 60% of 1RM Back Squat