Tuesday, August 11, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

A) 9 Sets: (Every 3 Minutes)

200m Run

10 Toe to Bar

3/2/1 Clean & Jerk

*Sets 1-3 = 3 Reps Clean & Jerk

Sets 4-6 = 2 Reps Clean & Jerk

Sets 7-9 = 1 Rep Clean & Jerk

Competition

Metcon (Time)

A) 4 Sets: (EMOM)

Hang Muscle Clean x 2

B) 5 Sets: (2 Minutes)

Clean Lift Off + Clean Lift Off + Clean + Jerk

Sets 1-2: @ 65-70%

Sets 3-5: @ 70-75%

C) 4 Sets: (Every 3 Minutes)

Back Squat

Sets 1-2 = 8 @ 65-70%

Sets 3-4 = 4 @ 75-80%

D) For time:

30/22 Calorie Row

30 Strict Handstand Push Ups

30 Toe to Bar

50 ft. Handstand Walk

20/15 Calorie Row

20 Strict Handstand Push Ups

20 Toe to Bar

50 ft. Handstand Walk

10/7 Calorie Row

10 Strict Handstand Push Ups

10 Toe to Bar

50 ft. Handstand Walk

E) 3 Sets:

GH Raise x 5-7

Barbell Hip Thrusts x 10-12