Monday, September 30, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Weight)
2 sets:
A) 4 Sets (EMOM)
Front Squat x 4 @ 2111
Right into
B) 4 Sets (EMOM)
Double Unders x 30-50 or 30 Second AMRAP
Right into:
C) 4 Sets (EMOM)
Banded Russian KB Swings x 10-15
Right into:
D) 4 Sets (EMOM)
6-10 Pull Ups (if you can perform c2b do so)
Metcon (Weight)
2 sets:
A) 4 Sets (EMOM)
Front Squat x 4 @ 80%
Right into
B) 4 Sets (EMOM)
Double Unders x 30-50 or 30 Second AMRAP
Right into:
C) 4 Sets (EMOM)
Hang Power Clean x 2 (up to 80%)
Right into:
D) 4 Sets (EMOM)
8-12 Chest to Bar Pull Ups
Strength
A) 4 Sets: (every 2 minutes)
Deadlift x 3 + chain (build to 80% of 93% of your 1RM)
Sets 1-2 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