Tuesday, March 12, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

WOD warm up

3 sets (building to wod weight)

4 Deadlift

3 Hang Power Clean

2 Front squat

1 Thruster

1 Shoulder to overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

6 Bar Facing Burpee

5 Deadlift

4 Hang Power Cleans

3 Front Squat

2 Thrusters

1 Shoulder to Overhead

300m Run

*choose a weight you can perform the entire complex unbroken. May build throughout.

Competition

Strength

A) 8 Sets: (EMOM)

3 Hang Power Snatch @60-70%

B) 8 Sets: (5 Each EMOM)

Minute 1 = 8 Wt. Single Leg Squat off Box (4/4)

Minute 2 = 2 Clean Pulls @ 80-90%

C) 5 Sets:

Back Squat x 2-3-2-3-2

*Depending on how you feel work between @65-75% or 75-85%

Metcon (AMRAP – Rounds and Reps)

A) AMRAP in 20 minutes:

6 Bar Facing Burpee

5 Deadlift

4 Hang Power Cleans

3 Front Squat

2 Thrusters

1 Shoulder to Overhead

300m Run

*Goal is to use Body weight for loading. Scale appropriately, choose a weight you can perform the entire complex unbroken. May build throughout.

B) 3 Rds

Bike

:10 Seconds Hard/:50 Easy

:20 Seconds Hard/:40 Easy

:30 Seconds Hard/:30 Easy

:40 Seconds Hard/:20 Easy

:50 Seconds Hard/:10 Easy

Rest 2 Minutes (Easy Bike)