Saturday, May 9, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

A) AMRAP in 5 Minutes

5 Thrusters or 10 Wall Balls

5 Pull Ups or Bent Over Rows

Rest 2 Minutes

B) AMRAP in 5 Minutes

5 Clean and Jerk

10 Plate to Touch (https://www.youtube.com/watch?v=Kv_C2Is6h7A)

Rest 2 Minutes

C) AMRAP in 5 Minutes

10 Wt. Lunges (5/5)

10 Russian Twists

Metcon (3 Rounds for reps)

With a Virtual Partner Perform

A) 4 Rds

25 Wall Balls (100 total each partner)

*Partner Runs 200m

B) 3 Sets: (Every 2 Minutes)

2 Clean Lift Off to Knee + Power Clean + Jerk (RPE 6-7)

Into

3 Sets

1 Clean Lift Off to Knee + Clean + Jerk (RPE 7-8)

Into

3 Sets:

Clean & Jerk (RPE 7-8)

C) 6 Sets:

Bench Press x 6-4-2-6-4-2 (Goal is for 2nd wave to be heavier than 1st)

D) With a Virtual Partner Complete:

A) AMRAP in 8 Minutes

10 Alternating DB Snatch (5/5)

10 Toe to Bar

Rest 3 Minutes

B) AMRAP in 8 Minutes

5 Hang Squat Clean (185/125)

10 Pull Ups

Rest 3 Minutes

AMRAP in 8 Minutes

5 Front Squat (185/125)

10 Bar Facing Burpee

*Partners Alternate full rounds. If you don’t have a partner perform 5 minute AMRAPs.