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.

Heels on Box/Bench Hip Bridge x 15-20

Essentials/Performance

Warm-up (No Measure)

Barbell Warm Up

Metcon (3 Rounds for reps)

A) 5 min amrap

6 Toe to Bar / 9 Sit Up

9 Power Snatch 75/55

Rest 3 Minutes

B) 5 min amrap

4 Chest to Bar Pull Up / Pull Up

6 Clean and Jerk 95/65

Rest 3 Minutes

C) 5 min amrap

4 Ring Dip / Push Up

4 Thruster 115/75

Competition

A: Warm-up (No Measure)

Power Snatch

4×3 (Up to 70%)

B: Snatch Pulls

3×3 @95,100,105%

C: Snatch Grip Deadlift?Single Arm Bent Over Row

A1) 4×3 @105,110,110,115% of Snatch

A2) 4×8 each (AHAP)

*Superset Each Set

Metcon (3 Rounds for reps)

A) 5 min amrap

6 Toe to Bar

9 Power Snatch 75/55

Rest 3 Minutes:

B) 5 min amrap

6 Chest to Bar Pull Up

6 Clean and Jerk 115/80

Rest 3 Minutes

C) 5 min amrap

6 Ring Dip

4 Thruster 135/95