Tuesday, March 19, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20 Medball Sit Ups

20 Alternating Jumping Lunges

20 Toe to Bar

20 Medball Russian Twists

20 Pistol/Single Leg Box Squat/Lateral Step Up

Competition

Strength

A) 8 Sets: (EMOM)

2 Power Snatch + 1 Overhead Squat @60-70%

B) B) 12 Sets: (4 Each EMOM)

Minute 1 = 8 Back Rack Box Step Up (4/4) @20-25% of Back Squat

Minute 2 = 2 Clean Pulls @ 80-90%

Minute 3 = 7 Double KB/DB Thrusters (Moderate weight)

C) 5 Sets:

Front Squat x 2-3-2-3-2

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

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20 GHD Sit Ups

20 Alternating Jumping Lunges

20 Toe to Bar

20 Russian Twists

20 Alternating Pistols

B) 3-4 Sets:

3 Rds

Bike

:30 Seconds Sprint

:30 Seconds Rest

:20 Seconds Sprint

:10 Seconds Rest

Rest 2 Minutes between Sets