Monday, October 7, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

Front Rack Step Back Lunge x 4 Each (AHAP)

Right into

B) 4 Sets (EMOM)

Row 15/12 Calorie

Right into:

C) 4 Sets (EMOM)

Banded Russian KB Swings x 10-15

Right into:

D) 4 Sets (EMOM)

Feet Anchored Wt Sit Up x 10-12

Competition

Strength

A) 3 Sets

Safety Bar Squat x 5 @ 80%+

B) 3 Sets (Perform After WOD)

Safety Bar Good Mornings x 8 (start @ 28% of 1 rm back squat and build)

DB Lunges w/2sec pause 1″ off ground x 10

C) 3 Sets

Ring/Strap Leg Curls x 10

Metcon (AMRAP – Reps)

2 sets:

A) 4 Sets (EMOM)

Thrusters x 8-10 Thrusters + 30 Double Unders 95/65

Right into

B) 4 Sets (EMOM)

Row 18/14 Calorie

Right into:

C) 4 Sets (EMOM)

Power Clean x 2 @ 80%

Right into:

D) 4 Sets (EMOM)

Toe to Ring x 10-14