Friday, August 17, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Metcon (Weight)

4 Sets: (EMOM)

Minute 1 = 5 Back Squat

Minute 2 = 6-10 Bar Facing Burpee

Minute 3 = 4 Back Squat

Minute 4 = 40-60 Double Unders/50-75 Single Unders

Minute 5 = 3 Back Squat

Minute 6 = 2-5 Wall Walks/Box Walk

Minute 7 = 2 Back Squats

Minute 8 = 4-8 Parallette Shoot Throughs

*Use same weight for all sets of front squat (RPE 5-6)

Competition

Snatch

8 Sets:

Sets 1-5 = 2 Reps @ RPE 5-8

Set 6 = 1 Rep @ 8-9

Set 7 = 1 Rep @ 9-10 (Goal is for set 7 to be around 95%)

Set 8 = 1 Rep @ 9-10 (If set 7 feels good go for 100%)

Clean & Jerk

8 Sets:

Sets 1-5 = 2 Reps @ RPE 5-8

Set 6 = 1 Rep @ 8-9

Set 7 = 1 Rep @ 9-10 (Goal is for set 7 to be around 95%)

Set 8 = 1 Rep @ 9-10 (If set 7 feels good go for 100%)

Deadlift

4×3 (RPE 8-9)

Back Squat

4×5 (RPE 5-6)

Thruster (From Rack)

4×3 (RPE 6-7)