Saturday, March 31, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (3 Rounds for reps)

In Teams of 3 Complete:

A) AMRAP 7:

50 Push Press 95/65

50 Push Press 105/75

AMRAP Push Press 115/85

rest 3 minutes

B) AMRAP 7:

50 Back Squats 115/85

50 Back Squats 135/95

AMRAP Back Squats 155/105

rest 3 minutes

C) AMRAP in 7 Minutes:

*P1 = AMRAP Toe to Bar

P2 = 150 ft. Farmers Carry

P3 = AMRAP Hip Extensions

Performance/Competition

Metcon (3 Rounds for reps)

In Teams of 3 Complete:

A) AMRAP 7:

50 Push Press 135/95

50 Push Press 155/105

AMRAP Push Press 185/135

rest 3 minutes

B) AMRAP 7:

50 Back Squats 155/105

50 Back Squats 185/135

AMRAP Back Squats 225/155

rest 3 minutes

C) AMRAP in 7 Minutes:

*P1 = AMRAP Toe to Bar

P2 = 150 ft. Farmers Carry

P3 = AMRAP Hip Extensions