Tuesday, October 13, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

From a Split Position Perform

3 Shoulder Press + 2 Push Press + 1 Jerk

Tempo Supine Ring Row @2211 x 6-8

KB or Plate Halos x 8 each

2 Sets:

Split Jerk Balances x 4

2 Sets:

Split Jerk x 3

AMRAP in 9 Minutes:

6 Pull Up

9 Wall Ball

12 Single Arm DB Snatch (6/6)

10 Single Arm DB Shoulder to Overhead (5/5)

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Prone on Stomach Banded Hamstring Curls x 20

Turkish Get Up x 4 each

Double KB Heels Elevated Front Squat @ 4111 x 6-8

Banded Face Pulls x 15

Banded TKE x 20

B) 4 Sets:

2 Clean from the blocks + Jerk @ 75-90%

C) 7 Sets:

Back Squat

Set 1 – 5 @ 60%

Set 2 – 3 @ 75%

Set 3 – 1 @ 85%

Set 4 – 3 @ 80%

Set 5 – 3 @ 85%

Set 6 – 2 @ 90%

Set 7 – 10 @ 70-75%

Rest exactly 2 minutes between sets.

D) 3 Sets:

Supinated Grip Bent Over Barbell Row x 8 @ 5111

Rest 15 second

Banded Pull Down + Band Pull A Parts x 20

E) AMRAP in 18 Minutes

Buy In

50 Chest to Bar Pull Ups

50 Wall Balls

50 Single Arm DB Snatch 50/35

In Remaining Time

8 Chest to Bar Pull Ups

12 Wall Ball

16 Single Arm DB Snatch (8/8)

8 Shoulder to Overhead 155/105