Friday, October 11, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

5 sets (every 90 seconds)

3 Position Pause clean Deadlift + Hang Power Clean + Front Squat + 2 Clean (Squat)

Metcon (Time)

Functional Fitness Open 20.1

Rx’d

10 rounds for time of:

8 ground-to-overheads (snatch or Clean & Jerk) 95/65

10 bar-facing burpees

Time cap: 15 minutes

Scaled

10 rounds for time of:

8 ground-to-overheads,(snatch or Clean & Jerk) 65/45

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

Functional Fitness Open 20.1

Rx’d

10 rounds for time of:

8 ground-to-overheads (snatch or Clean & Jerk) 95/65

10 bar-facing burpees

Time cap: 15 minutes

Scaled

10 rounds for time of:

8 ground-to-overheads,(snatch or Clean & Jerk) 65/45

10 bar-facing burpees

Time cap: 15 minutes

Strength

A) 4 Sets

Bear Complex

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Behind the Neck Shoulder to Overhead

B) 2 Sets

Back Squat

Set 1 = 2 reps @ 85% + 5 reps @ 75% + 8 reps @ 65%

Set 2 = 2 reps @ 85% + 5 reps @ 75% + 8 reps @ 65% (try to add 10-20 lbs)

*rest

C) 3 Sets (perform after wod)

Banded Pull Throughs x 15