Saturday, March 9, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Complete For Time:

20 Deadlift 275/185

40 Pull Ups

60 Wall Balls

600m Run

60 Wall Balls

40 Pull Ups

20 Deadlift

*one partner works at a time, both complete run

Competition

Metcon (Time)

With a Partner Complete For Time:

20 Deadlift 345/235

40 Bar Muscle Ups

60 Wall Balls

600m Run

60 Wall Balls

40 Bar Muscle Up

20 Deadlift

*one partner works at a time

Strength

A) 4 Sets:

3 Hang Snatch High Pulls + 1 Hang Power Snatch

Choose % based on feel. Option 1 = 60-69% Option 2 = 70-79%

B) 4 Sets:

3 Hang Clean High Pulls + 1 Power Clean

Choose % based on feel. Option 1 = 60-69% Option 2 = 70-79%

C) 4 Sets:

Safety Bar Squat @ 30×1 x 5 (R{E 6-7)

Prone on Flat Bench Barbell Row x 6-8

D) 3 Sets:

Iso Hip Extension Hold + DB Row x 30-45 Seconds

Reverse Hyper x 12 or GH Raise x 5