Monday, February 17, 2020

Surge Elite Performance & Fitness – CROSSFIT

Strength

A) 2 Sets: (Every 2 Minutes)

High Hang Muscle Snatch + High Hang Power Snatch + Overhead Squat

bent over high elbow row to external rotation to overhead press (https://www.youtube.com/watch?v=rp0wXCGYKFo)

B) 2 Sets: (Every 90 Seconds)

High Hang Power Snatch + Hang Power Snatch + Power Snatch + Overhead Squat

C) 3 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + Snatch (Squat)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

1 Snatch (Squat) or Power Snatch + Overhead Squat

9 Chest to Bar Pull Ups

30 Double Unders

Competition

Strength

A) 4 Sets: (EMOM)

Block Clean x 3 @ 50-60%

B) 3 Sets:

3 Front Squat @ 2111 + 6 Back Squat @2111 (RPE 5-6)

Bent Over Barbell Row x 12

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

6 Clean & Jerk 135/95

9 Chest to Bar Pull Ups

30 Double Unders