Tuesday, February 7, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

PVC Snatch Complex

Banded W to Y Press x 20

Essentials

A: 3 Position Power Snatch + Overhead Squat

4 Sets:

3 Position Power Snatch (Top to Bottom) + 2 Overhead Squats

Performance

A: 3 Position Snatch/Overhead Squat Complex

4 Sets:

3 Position Power Snatch (Top to Bottom) + Overhead Squat + Snatch (Squat)

B: Giant Set

3 Sets:

3 Single Arm KB/DB Floor Press + 3 Turkish Get Ups each

Bulgarian RDL x 8 each

Tempo Plank Ring/Strap Knee to Elbow 2121 x 8-15

Alternating Single Hang from Pull Up Bar x 6-10 each

Competition

Metcon (8 Rounds for reps)

8 Sets:

30 Seconds Each For Reps:

Bike

Clean & Jerk 105/75

Squat Snatch 105/75

Rest 2 Minutes

*Attack the 30 seconds, bar cycling work. Singles are NOT what we want here, it will not provide the stimulus we want.