Friday, March 13, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

A) 5 Sets: (Every 2 Minutes)

5 Hang Power Clean

5 Shoot Through

B) 5 Sets: (Every 2 Minutes)

12 Goblet Squat

9 Supine Row

9 Push Up

C) Accumulate 3 Minutes Plank Hold

*Every time you break perform 10 Sit Ups

Competition

New Weightlifting

A) 3 Sets

3 Tall Jerk

5 Shoulder Press From Receiving Position

B) 5 Sets

4 Front Squat + Jerk

C) 3 Sets

Nordic Drop x 6-8

Reverse Hypers x 30 seconds

Paloff Side Step x 4-5 each

Metcon (Weight)

A) 5 Sets: (Every 2:30 Minutes)

5 Hang Power Clean

5 Front Rack Lunges Each

5 Shoot Through

B) 5 Sets: (Every 2 Minutes)

12 Goblet Squat 100/70

9 Supine Row

9 Ring Push Up

C) Accumulate 2 Minutes Ring Knee Tuck/L Sit Hold (focus on quality)

*Every time you break perform 10 GHD Sit Ups