Monday, March 9, 2020

Surge Elite Performance & Fitness – CROSSFIT

Strength

A) 4 Sets:

Back Squat x 4-4-3-3 @32×1

Single Arm Farmers Carry x 30 yards each

B) 2 Sets:

Banded Good mornings x 15

Seated Banded Hip External Rotation x 15

Plank Lid Lateral Abduction x 10 each

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

8 Medball Sit Up

12 Double DB Deadlift

16 Single DB Box Step Up

20 Double Unders

Competition

Strength

A) 3 Sets:

3 Deficit Clean Pull + 3 Hang Clean Pull @ 70-80%

B) 7 Set: (Every 2 Minutes)

3 TnG Power Clean + 2 Front Squat @60-70%

Metcon (Time)

5 Rds For Time:

20 GHD Sit Ups

15 Double DB Deadlift 70/55

10 Double DB Box Step Over 70/55

Metcon (Time)

5 Rds For Time:

20 GHD Sit Ups

15 Double DB Deadlift 70/55

10 Double DB Box Step Over 70/55