Monday, September 16, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

In 8 Sets or less:

Build to today’s Back Squat (Every 2:30)

5 @ 50-60%

4 @ 65-70%

3 @ 75-80%

3 @ 85-90%

3 @ 93-95%

3 @ 98-102%

If needed take 1-2 more sets

Metcon (Time)

3 Rds For Time

12 Burpee

21 Wall Balls

400m Run

Competition

Strength

A) 3 Sets: (every 90 seconds)

2 Hang Clean Pulls + Clean Pulls @ 50-60%

B) 5 sets (every 90 seconds)

Deadlift 2×15 @45%

Deadlift 3×8 @50%

C) 4 Sets: (Every 2 Minutes)

Tempo Front Squat @ 32×1 x 2 @ 70-80%

Metcon (Time)

3 Rds

10 Double DB Front Squat 55/35

6 Toe to Bar

5 Chin Over Bar Pull Ups

4 Chest to Bar Pull Ups

30 Wall Balls 20/14

400m Run

Rest 90 Seconds