Friday, August 21, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 4 Sets: (Every 90 Seconds)
High Hang Snatch High Pull + 2 Position Hang Power Snatch (High Hang + Above the Knee) + 3 Overhead Squat
Home
DB High Pull + 2 DB Hang Snatch x 3 each
B) 3 Sets:
Bench Press
Set 1 = 5 @ 65%
Set 2 = 5 @ 75%
Set 3 = Max Reps @ 85%
*Perform Between Each Set:
If you performed the strict Pull Up Perform
3×6 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)
If you performed the single arm bent over row test, perform 3×10 @ 2111 @ 80% on each arm. If you had an imbalance use the lower weight performed during the test.
Home Gym:
3 Sets:
Floor Press x 8-12 @3111
Bent Over Row x 8-10 @ 2111
Supermans x 12-15
C) AMRAP in
12 KB Swing
8 DB Push Press
4 Burpee + 3 Step Lateral Shuffle Out and back (2/2)
Barbell Strength
A) 3 Sets: (Every 90 Seconds)
High Hang Power Snatch x 2
Followed by
3 Sets: (Every 90 Seconds)
Tall Jerk x 5 (https://www.youtube.com/watch?v=QWCyQBN1vDM)
B) 10 Sets: (EMOM)
Snatch x 1 @75-80%
C) 10 Sets: (Every 90 Seconds)
Squat Clean Thruster x 2 @ (RPE 7-8)
D) 12 Minute:
Build to today’s 10 RM Back Squat
Rest 3 Minutes Then Perform:
1 Set:
Back Squat x 10 @ 90% of today’s 10 RM
E) 1 Set:
Hip Extension x 50 @2121
Competition
Metcon (AMRAP – Rounds and Reps)
A) 3 Sets: (Every 90 Seconds)
High Hang Power Snatch x 2
Followed by
3 Sets: (Every 90 Seconds)
Tall Jerk x 5 (https://www.youtube.com/watch?v=QWCyQBN1vDM)
B) 10 Sets: (EMOM)
Snatch x 1 @75-80%
C) 10 Sets: (Every 90 Seconds)
Squat Clean Thruster x 2 @ (RPE 7-8)
D) 12 Minute:
Build to today’s 10 RM Back Squat
Rest 3 Minutes Then Perform:
1 Set:
Back Squat x 10 @ 90% of today’s 10 RM
AMRAP in 6 Minutes
16 Wall Balls
4 Ring Muscle Up
Rest 4 Minutes
For Time:
5 Legless Rope Climb
25 Strict Ring Dips @ 1111
5 Legless Rope Climb