Saturday, January 11, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Calories)

In teams of 3

Every 3 minutes x 12 sets total (36 minutes)

S1 = AMRAP in 2 Minutes Row/Bike Calories

S2 =

10 Power Snatch 95/65 or Single Arm DB Snatch 5/5 or American KB Swing

10 Toe to Bar/Toe to Ring/V-Ups

10 Burpee To Plate Hops

10 Handstand Push Ups or Hand Release Push Up

*partners alternate movements. This should take no more than 2 minutes. Choose loads and movements you can perform Unbroken

Rd1 =

Part A = Row/Bike

Partner B = PS, BPH

Partner C = T2B, HSPU

Rd2 =

Part B = Row/Bike

Partner C= PS, BPH

Partner A = T2B, HSPU

Rd3 =

Part C = Row/Bike

Partner A = PS, BPH

Partner B = T2B, HSPU

Metcon (3 Rounds for weight)

In teams of 3

Every 4 minutes x 12 sets total (48 minutes)

S1 = In 3 minute window Bench Press x 3 (rpe 7-8)

S2 =

10 Axle Bar Power Snatch 95/65

10 Toe to Bar

10 Burpee Box Jump Overs

10/8 Handstand Push Ups

12/10 calorie row

*partners alternate movements. This should take NO MORE than 3 minutes, if you finish before 3 minutes next go around add 1-2 reps

Rd1 =

Part A = bench

Partner B = APS, BBJO, Row

Partner C = T2B, HSPU

Rd2 =

Part B = bench

Partner C= APS, BBJO, Row

Partner A = T2B, HSPU

Rd3 =

Part C = bench

Partner A = APS, BBJO, Row

Partner B = T2B, HSPU