27
Jul
July 27, 2018
Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance Metcon
()
4 Sets
2 Tempo Front Squat @ 21×1 + 3 1 1/4 Front Squat
Metcon (2 Rounds for time)
A) 3 Rounds for Time:
7 Power cleans 135/95
5 Thrusters 135/95
200m Run
Rest 5 min
B) For Time:
20 Power Cleans 135/95
12 Thrusters 135/95
600m Run
Competition
Snatch (Deload)
4×3 (RPE 5-6)
*Every 90 Seconds
Clean & Jerk (Deload)
4×3 (RPE 5-6)
*Every 90 Seconds
Deadlift (Deload)
3×3 (RPE 5-6)
Tempo Front Squat
4×4 @0040 @55-65%
Metcon (2 Rounds for time)
A) 3 Rds For Time:
7 Clean & Jerk
5 Snatch
200m Run
Rest 5 Minutes
B) For Time:
20 Clean & Jerk
12 Snatch
600m Run
*Wt. for barbell = 65% of 1RM Snatch