Friday, September 27, 2019
Surge Elite Performance & Fitness – CROSSFIT
Essentials
Strength
A) 5 Sets
DB Deadlift + DB Hang Power Clean +2 Front Squat
B) if time permits
Amrap in 5 minutes
5 Plate or barbell Sit up
5 Plate or barbell reverse Sit up
Metcon (Time)
For Time:
3 Rope Climb/pull ups x 2-3
9 DB Deadlift
6 Burpee
2 Rope Climbs/pull ups x 2-3
12 DB Deadlift
9 Burpee
1 Rope Climb/Pull Ups x 2-3
15 DB Deadlift
12 Burpee
Performance
Strength
5 sets (every 90 seconds)
Hang Power Clean + Front Squat + Clean (Squat)
B) If time permits
AMRAP in 5 Minutes
5 Plate or barbell Sit up
5 Plate or barbell reverse Sit up
Metcon (Time)
For Time: (10 minute cap)
3 Rope Climbs
9 Power Cleans 135/95
6 Bar Facing Burpee
2 Rope Climb
12 Power Cleans
9 Bar Facing Burpee
1 Rope Climbs
15 Power Cleans
12 Bar Facing Burpee
Competition
Strength
A) 4 Sets
3 Position Power Clean
B) 10 Sets
Back Squat x 10 @65%
C) 3 Sets (perform after wod)
Seated banded leg curls x 12
Metcon (Time)
For Time: (10 minute cap)
3 Rope Climbs
9 Power Cleans 155/105
6 Bar Facing Burpee
2 Rope Climb
12 Power Cleans
9 Bar Facing Burpee
1 Rope Climbs
15 Power Cleans
12 Bar Facing Burpee