Saturday, June 20, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

With a Partner Perform AMRAP in 30 Minutes: (1 Partner Works at a Time)

3 Rds

40 Calorie Row/50 Calorie Bike/600m Run (Break Up as you Wish)

40 Pull Ups

Into

3 Rds

40 Thrusters 65/45

40 KB Swings

Into

3 Rds

40 Burpee

40 Bench Press/Floor Press 135/95

In Remaining Time Perform AMRAP

Double Unders (Alternate every 30)

Competition

Metcon (AMRAP – Reps)

With a Partner Perform AMRAP in 30 Minutes: (1 Partner Works at a Time)

3 Rds

40 Calorie Row

40 Pull Ups

Into

3 Rds

40 Thrusters 75/55

40 KB Swings 70/55

Into

3 Rds

40 Burpee

40 Bench Press/Floor Press 155/105

In Remaining Time Perform AMRAP

Double Unders (Alternate every 30)

Strength

A) 3 Sets: (Every 90 Seconds)

Split Behind the Neck Press x 5 (Building)

Band Pull A Parts x 20

B) 4 Sets: (Every 2 Minutes)

Split Jerk x 2 @ 70-75%

Ring YTW x 6-8 Each

C) 3 Sets:

DB Z Press x 8 (Build to Heavy 8)

Bench Dragon Flags @5010 x 6

Single Leg Cross Body Toe to Bar x 20 (10/10

D) 3 Sets

Supinated Grip Bent Over Barbell Row x 6-8

DB Skull Crushers x 6-8