Tuesday, January 8, 2019

Surge Elite Performance & Fitness – CROSSFIT

3 Position Power Clean + Jerk/Bent over YTW

4 sets

3 position power clean + jerk 1+1 (top to bottom)

Bent over YTW x 8 each

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

12 Shoulder to Overhead

9 Hang Power Cleans

6 Ring Dip

Competition

Clean & Jerk (Deload)

5×3 @55-65%

Back Squat/EMOM

A) 5 Sets:

Back Squat x 4 @60,65,70,60,65

*This is a Deload week, focus on moving with sound technique and move the bar as fast as possible.

B) 4 Sets For Load: (EMOM)

Min 1 = 3 Dual DB Clean & Jerk

Min 2 = 3 Dual DB Squat Clean Thruster

Min 3 = 6 Alternating Dual DB Front Rack Lunges each

Metcon (AMRAP – Rounds and Reps)

A) AMRAP in 8 minutes

12 Shoulder to Overhead 135/95

9 Hang Power Cleans

6 Ring Dip

Rest as Need

B) 3 Rds (gymnasts accessory work)

20 V-Ups

20 Candlestick Tuck Jumps

()