Monday, September 17, 2018

Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

A) AMRAP in 5 Minutes:

2 Squat Clean @80% of 1RM

8/6 Calorie Row

Rest 5 Minutes

B) AMRAP in 5 Minutes:

9 Thrusters 135/95

35 Double Unders

Rest 5 Minutes

C) AMRAP in 5 Minutes

12 Deadlift 225/155

9 Bar Facing Burpee

Metcon (3 Rounds for reps)

A) AMRAP in 5 Minutes:

4 Front Squat 185/125

5-10-15 yard Shuttle Run

Rest 5 Minutes

B) AMRAP in 5 Minutes:

9 Thrusters 105/70

35 Double Unders

Rest 5 Minutes

C) AMRAP in 5 Minutes

12 Deadlift 205/135

9 Bar Facing Burpee

Competition

Front Squat (Deload)

4×7 @ 21×1 (RPE 5-7)

Clean Pulls

3×5 @80% with 1 Seconds pause at knee