Tuesday, October 15, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

For 20 Minutes:

Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats + 2 Snatch (Squat)

20 Russian twist 10/10 45#

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.

Strength

A) 4 Sets (every 90 seconds)

From Blocks

2 Snatch High Pulls (1 second pause at top of extension) + 1 Power Snatch + 2 Overhead Squat @2211 @ 55-65%

B) 4 Sets (every 2 minutes)

Tempo Front Squat @1511 x 1 (build to rpe 8)

C) 3 Sets

2 Split Stance Shoulder Press + 4 Push Press (no split stance) rpe 6-7

Seated Cuban press x 5

Laying prone on Bench dead stop DB lateral raise x 10

Metcon (Time)

A) 2 Rds

18/14 calorie bike

9-7 Clean & Jerk 155/105

Right into

2 Rds

15/12 Calorie Bike

7-5 Squat Snatch 155/105

Rest 4 minutes

B) 3 Sets

1 minute handstand hold

15 Kipping Handstand Push Ups

15 Supine Ring Row

15 Ring Push Ups

Rest 1 minute