Monday, July 30, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Plank Lateral Slides x 15-20 each

Banded Face Pulls x 10-15

Cossack Squat x 10

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

3 Sets:

6 Minutes On/2 Minutes Rest

8 Toe to Bar

10 Single Arm DB Hang Clean & Jerk 50/35

14/12 Calorie Row/Bike

Competition

Metcon (AMRAP – Rounds and Reps)

3 Sets:

6 Minutes On/2 Minutes Rest

8 Toe to Bar

10 Single Arm DB Hang Clean & Jerk 50/35

14/12 Calorie Row

1 Position Power Clean

4 Sets:

1 Position Power Clean (Choose Position to work from) x 3 (RPE 6-7)

Front Squat

6×3 (RPE 7-8)