Monday, February 3, 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 12 Minutes

30 Double Unders

12 Russian KB Swing 70/55

6 Bar Muscle Up/9 Pull Ups

12 Goblet Curtsy Step Ups (6/6)

Competition

Strength

A) 4 Sets: (Every 90 Seconds)

Back Squat x 4 @ 70-75%

B) 3 Sets: (Every 90 Seconds)

Front Squat x 3 @ 75-80%

C) 4 Sets: (Every 2 Minutes)

Snatch Complex

Snatch High Pull + Hang Snatch + Snatch @ 60-70%

D) 4 Sets

Deficit Snatch Pull 3 @90, 95, 100, 105

Sets 1-2 = Double Jump x 10 (https://youtu.be/4dhZpoWCx1c)

Sets 3-4 = PVC Squat Jump x 10 (https://youtu.be/_RD4aSjwIpY)

Metcon (AMRAP – Rounds and Reps)

3 Sets Each For Time

35/28 Calorie Row

70 Double Unders

12 Power Snatch @ 60%

9 Bar Muscle Up

18 Double KB Front Rack Step Up (9/9)

Rest 3 Minutes