25
Feb
Monday, February 25, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (2 Rounds for weight)
Re-Test
A) 3 RM Back Squat Test!!!
In 7 Sets or Less Build to today’s 3 RM: (Every 2:30)
Back Squat x 3
B) In 7 Sets or Less Build to today’s 1RM: (Every 2:30)
Shoulder Press x 1
Metcon (Time)
If Time Permits:
“Baseline”
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Competition
New Weightlifting
A) 2 Sets:
Muscle Snatch x 3
B) 3 Sets:
Power Snatch x 3 @65-70%
C) 3 Sets:
Snatch x 3 @ 75-83%
D) 4 Sets:
Front Squat x 6-5-4-3 @70-80%
Push Press x 6-5-4-4 @60-70%
E) 3 Sets:
Hand Assisted Single Leg RDL x 8 Each (Use leg of Rig to balance and pull up so you can increase loading)
Incline Bench Press x 5 (RPE 6-7)
Metcon (AMRAP – Reps)
4 Rounds For Reps:
1 Minute Toe to Bar
1 Minute Pull Ups
1 Minute Handstand Push Ups
1 Minute Row For Calories
Rest 30 Seconds