Friday, September 7, 2018


Friday, September 7, 2018

Surge Elite Performance & Fitness – CROSSFIT

3 Position Power Snatch + Overhead Squat

4 Sets:

3 Position Power Snatch (Top to Bottom) + 2 Overhead Squat

Warm-up (No Measure)

2 Sets:

PVC Banded Y’s x 6-8

PVC Banded Overhead Squat x 4

Metcon (Time)

For Time:


Sumo Deadlift High Pull 95/65

Overhead Squat

400m Run after each set



5×3 (RPE 6-8)

Clean & Jerk

5×3 (RPE 6-8)

Behind the Neck Snatch Grip Push Press + Overhead Squat

4 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (RPE 7-8)

Explosive Speed

6-8 Sets:

Banded Trap Bar Speed Deadlift x 3 @30% 1RM Deadlift

Reactive Wt. Box Jump x 1 (

Standing Broad Jump x 1

Rest 3 Minutes

*Goal is to focus on using the quads a little more on the deadlifts compared to a traditional DL. Move the bar with as much force as possible, if you feel as if you’re standing slow lighten the load. Goal is to work on explosiveness not maximal strength.