Monday, November 26, 2018

Surge Elite Performance & Fitness – CROSSFIT

Behind the Neck Push Press + Overhead Squat

4 Sets:

1 Behind the Neck Push Press + 4 Overhead Squat @21×1

Metcon (Time)

5 Rds For Time:

9 DB Shoulder to Overhead

12 DB Front Rack Lunges (6/6)

50 ft. DB Overhead Carry (25′ out/25′ back)

Rest 1 Minute

Competition

Behind the Neck Snatch Grip Push Press + Overhead Squat (Every 90 Seconds)

Sets:

1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squat (Building) (RPE 6-7)

2 Sets:

1 Behind the Neck Snatch Grip Push Press + 1 Overhead Squat (RPE 7-9)

Back Squat

3×7 (RPE 7-8)

3 Rep Power Snatch

12 Minutes Build to today’s 3 Rep TnG Power Snatch

Metcon (6 Rounds for reps)

3 Sets For Reps:

Based off of 3 Rep Power Snatch

Set 1 = Max Rep Unbroken Power Snatch @ 60%

Rest 30 Seconds

Max Double Unders in 2 Minutes

Rest 3 Minutes

Set 2 = Max Rep Unbroken Power Snatch @ 70%

Rest 30 Seconds

Max Double Unders in 2 Minutes

Rest 3 Minutes

Set 3 = Max Rep Unbroken Power Snatch @ 80%

Rest 30 Seconds

Max Double Unders in 2 Minutes

*NO EXTENDED PAUSE AT THE TOP OF Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

9 Shoulder to Overhead 135/95

12 Front Rack Lunges (6/6)

50 ft. Handstand Walk (25′ out/25′ back)

Rest 1 Minute