Tuesday, February 26, 2019
Surge Elite Performance & Fitness – CROSSFIT
In Loving Memory
WOD Warm Up
3 Sets: (Every 2 Minutes)
3 Thrusters
3 Sumo Deadlift High Pull
3 Push Jerk
3 Overhead Squat
3 Front Squat
3 Burpee
*Increase load over the 3 sets to the loading you’re going to use for the WOD.
Essentials
Metcon (Time)
Adjusted “Julie”
For Time:
15-20 Thrusters
15-20 Sumo Deadlift High Pull
15-20 Push Jerk
15-20 Overhead Squat
15-20 Front Squat
15-20 Burpee
Performance
Metcon (Time)
“Julie”
For Time:
20 Thrusters 95/65
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*Every minute on the minute including 0:00 perform 4 burpee
Competition
Strength
A) 4 Sets:
Clean x 3 @70-80%
B) 4 Sets:
Behind the Neck Jerk x 3 @70-80%
C) 3 Sets:
Double KB Walking Lunges x 15 yards
Single Arm DB/KB High Pull x 10 each
Metcon (Time)
“Julie”
For Time:
20 Thrusters 115/75
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*Every minute on the minute including 0:00 perform 4 burpee