Monday, May 21, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials

Snatch Complex

6 Sets:

Snatch High Pull + Power Snatch + Overhead Squat

Performance

Snatch Complex (Every 90 Seconds)

6 Sets:

Snatch High Pull + Power Snatch + Snatch

Competition

Back Squat Clusters

5 Sets:

Back Squat Clusters @ 31×1 x 1.1.1 (RPE 7-8)(Perform 1 rep re-rack bar, rest 10 Seconds, perform 1 rep, repeat once more)

Essentials

Metcon (4 Rounds for time)

4 Sets Each For Time:

60 yard Shuttle Run (6×10 yards)

10 Hang DB Squat Clean

Rest 3 Minutes Between Sets

*Goal is for weight to be a weight you can perform UB so you don’t miss the stimulus. Better to go light and fast than slow and drop!

Metcon (No Measure)

PERFORM AFTER WOD

400M Double KB Farmers Carry 70/55

Performance/Competition

Metcon (4 Rounds for time)

4 Sets Each For Time:

60 yard Shuttle Run (6×10 yards)

10 Tng Squat Cleans 155/105

Rest 3 Minutes Between Sets

*Goal is for weight to be a weight you can perform UB so you don’t miss the stimulus. Better to go light and fast than slow and drop!