Monday, October 1, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Clean Complex

4 Sets:

2 Position Power Clean (Above knee, below knee) + Front Squat + Clean (Squat) + Push Jerk

Banded Shoulder Circles x 10 (5 bottom to top + 5 top to bottom)

Essentials

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

600m Run or 50/35 Calorie Row

In Remaining Time Perform AMRAP:

4 Clean & Jerk

12 Pull Ups

Performance

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

600m Run or 50/35 Calorie Row

In Remaining Time Perform AMRAP:

4 Clean & Jerk @ 65-75%

6 Bar Muscle Ups (x2 Pull Ups)

Rest 3 Minutes

Competition

Back Squat (Every 2:30)

4×5 (RPE 7-8)

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

60/40 Calorie Bike

In Remaining Time Perform AMRAP:

4 Clean & Jerk @ 65-75%

6 Bar Muscle Ups

Rest 3 Minutes