Friday, May 25, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Front Rack Step Back Lunge

6 Sets: (Every 90 Seconds)

Front Rack Step Back Lunge x 6 each (Build to heavy 6)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches 75/55

30 Double Unders

15 Wallballs

30 Double Unders

Competition

A: Snatch

5×3 (RPE 7-8)

B: Clean & Jerk

5×3 (RPE 7-8)

C: Back Squat

4-3-2-4-3-2 (RPE 6-7)

*Second time through 4-3-2 increase from 1st wave

D: Deadlift

3×8 (RPE 7-8)

E: Metcon (No Measure)

3 Sets

GH Raises x 4-8

Reverse Hyper x 8-12

Single Arm Farmers Carry x 20 yards each