Tuesday, May 7, 2019

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Strength

6 Sets:

3 Position Pause Clean Deadlift + Power Clean + Front Squat + Clean (Squat)

Essentials (Sweat)

Metcon (Time)

21-15-9 For Time:

KB Swings

Wall Balls

Push Ups

Performance

Metcon (Time)

“Elizabeth”

21-15-9 For Time:

Squat Clean 135/95

Ring Dips

Competition

Strength

A) In 7-10 Sets:

Build to 1 RM Front Squat

B) AMRAP in 3 Minutes:

Strict C2B Pull Ups

C) 3 Sets: (Perform After WOD)

2 Rds:

6-10 Strict Toe to Bar

20-30 Seconds L-Sit Hang from Rings

10 V-Ups

Rest as needed between Sets

Metcon (Time)

“Elizabeth”

21-15-9 For Time:

Squat Clean 135/95

Ring Dip