Tuesday, October 1, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

For 20 Minutes:

3 Position Power Snatch (High Hang, at knee, floor)

3 Overhead Squats

Medball Sit Ups x 15

200m Run

*Goal is to not treat this as full effort. Work through each round at 80-85%, allow for Snatch technique with gymnastics strength work. Move efficiently, goal to work through 4+ sets depending on efficiency.

Competition

Strength

A) 4 Sets (every 2 minutes)

4 Power Snatch + 4 Overhead Squats + 4 Full Snatch @ 50-60%

B) 3 Sets (every 90 seconds)

Deficit Snatch Pull Drop Set x 3-3-3 @ 105-100-95% (perform 3 reps @ 105% immediately drop to 100% perform 3 reps then drop once more to 95% perform 3 reps)

C) 3 sets

Push Press x 5 (Quickly build to heavy 5)

3 Weight Strict Pull Ups + 7 Strict pull ups

D) 3 Sets

Bench Press x 5 (Quickly Build to heavy 5)

Prone Incline DB Batwing Row x 6-8

Prone Incline DB Lateral Raise x 12-15

Metcon (AMRAP – Reps)

AMRAP in 14 Minutes For Reps

15/12 Calorie Row

Max Strict Handstand Push Ups