Saturday, March 16, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

60 Deadlift 135/95

45 Hang Power Clean

30 Thrusters or 60 Wall Balls

100 Handstand Push Ups or Hand Release Push Ups

30 Thruster or 60 Wall Balls

45 Hang Power Clean

60 Deadlift

Competition

Metcon (Time)

With a Partner Perform

60 Deadlift 155/105

45 Hang Power Clean

30 Thrusters

100 Handstand Push Ups

30 Thruster

45 Hang Power Clean

60 Deadlift

Strength

A) 4 Sets

Push Press x 6-3-6-3

GH Raise x 5

Banded Face Pulls x 15

B) 4 Sets:

1 1/4 Bench Press x 8 @65-75%

Top 1/2 Reverse Hypers x 10 + Full ROM Reverse Hypers x 10-15

C) 1 Set (After WOD)

100 Empty Barbell Shoulder Press

100 Stationary Dips