Monday, June 3, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

6 Sets:

Back Squat x 3-1

Set 1 = 3 Reps @ 77%

Set 2 = 1 Reps @ 87%

Set 3 = 3 Reps @ 80%

Set 4 = 1 Reps @ 90%

Set 5 = 3 Reps @ 83%

Set 6 = 1 Reps @ 93%

Metcon (3 Rounds for reps)

3 Rds

AMRAP in 5 Minutes

20 No Push Up Burpee

50 Double Unders

18 DB Snatches 9/9

8 Bar Muscle Ups/Chest to Bar Pull Ups/Pull Ups

18 Double KB/DB Front Rack Step Ups

*rest 3 minutes between sets. (Goal is consistency)

Competition

Strength

A) 4 Sets:

2 Hang Snatch Panda Pulls + 2 Power Snatch @65-75%

B) 6 Sets:

Back Squat x 4-2

Set 1 = 4 Reps @ 70%

Set 2 = 2 Reps @ 75%

Set 3 = 4 Reps @ 70%

Set 4 = 2 Reps @ 80%

Set 5 = 4 Reps @ 70%

Set 6 = 2 Reps @ 85%

C) 3 sets: (Perform After WOD)

GH Raise x 5-7 (weighted if possible)

Top 1/2 GHD Sit Up x 15-20

D) 1 Set

40 barbell hip extensions

Metcon (3 Rounds for reps)

3 Rds

AMRAP in 6 minutes

35/28 calorie row

40 Heavy Rope Double Unders

10 Power Snatch @60%

10 Bar Muscle Ups

18 Double KB Front Rack Step Ups9/9

*rest 4 minutes between sets. (Goal is consistency)