Tuesday, March 5, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

50 Strict Hanging Knee Raises

50 Sit Ups

150 Walking Lunges

50 V-Ups

50 Air Squat + Box Jump (Squat Jump)

Strength

5 Sets: (Every 2 Minutes)

3 Position Pause Clean Grip Deadlift + 3 Hang Power Cleans

Prying Goblet Squat x 3 (Contract for 3 seconds relax and sit deeper)

Competition

Strength

A) 8 Sets: (EMOM)

3 Hang Power Clean @60-70%

B) 5 Sets:

Front Squat x 2-3-2-3-2 @65-75%

Metcon (Time)

For Time:

100 Strict Hanging Knee Raises (No kipping and as high as possible)

150 Alternating Pistols

50 Kipping Toe to Bar

50 Air Squat + Box Jump 30/24

Optional

2 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 3 Minutes (Easy Bike)