Monday, September 23, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (2 Rounds for weight)
2 sets:
A) 4 Sets (EMOM)
Front Squat x 3 @2111
Right into
B) 4 Sets (EMOM)
12/9 Calorie Row
Right into:
C) 4 Sets (EMOM)
3 Tempo Power Clean @21×2 or Sumo Deadlift
Right into:
D) 4 Sets (EMOM)
10 Toe to Bar
Competition
Strength
A) 6 Sets: (every 2 minutes)
Deadlift x 3 (build to heavy 3 rep, this is NOT maximum)
Sets 1-3 Perform Banded Deadbugs x 4 During Rest
B) 3 Sets:
Barbell Hack Squat x 10 (RPE 7, do not go to max effort) (https://youtu.be/VK57n9AW7yo)
Side Star Plank Hold x 15-25 Seconds
C) 3-5 Sets (Perform After WOD)
Ring/Strap Leg Curls x 10 (https://youtu.be/lGnBzW0kddY)
Bent over YTW x 8 each
Metcon (2 Rounds for weight)
2 sets:
A) 4 Sets (EMOM)
Front Squat x 3 @ 70-80%
Right into
B) 4 Sets (EMOM)
12-15/9-12 Calorie Row
Right into:
C) 4 Sets (EMOM)
3-5 Clean & Jerk @ 65%
Right into:
D) 4 Sets (EMOM)
10-14 Toe to Bar