Tuesday, May 29, ,2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

30 Seconds Jump Rope

15-20 Seconds Iso Top Hip Extension Hold

15-20 Seconds Hollow Body Hold

Essentials/Performance

A: Halting Clean Deadlift + 3 Position Power Clean

4 Sets:

3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 3 Position Power Clean (Above Knee, Just Below Knee, Floor)

Competition

3 Position Power Clean

4 Sets:

3 Position Power Clean (Top to Bottom) @50-55% Deload

Essentials/Performance/Competition

Metcon (Time)

5 Rds For Time:

12 Deadlift 155/105

50-40-30-20-10 Double Unders

9 Hang Power Clean

50-40-30-20-10 Sit Ups

6 Bar Facing Burpee