Tuesday, October 2, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Bench Press

3 Sets:

Build to Heavy 10 reps

*no failing

then

1×10 @ 90%

1×10 @ 85%

Metcon (2 Rounds for reps)

A) AMRAP in 3 Minutes:

6 Single Arm DB Snatch 3/3

3 Dips

Rest 3 Minutes

B) ARMAP in 5 Minutes

6 Wall Balls

4 Double DB Bent Over Row

Competition

Power Clean

4×3 (RPE 6-7)

Jerk Complex

4 Sets:

2 Behind the Neck Jerk + 2 Front Rack Jerk (RPE 6-8)

Elbow on Knee DB External Rotations x 8 each

Metcon (2 Rounds for reps)

A) Ring Muscle Up Progression

3-5 Rds

5 Ring False Grip Pull Ups

10 Ring Swings

10 Ring Support Swings

B) AMRAP in 3 Minutes:

6 DB Snatch 55/30

3 Ring Muscle Ups

Rest 3 Minutes

C) AMRAP in 5 Minutes

3 Ring Muscle Ups

3 Squat Clean Thrusters 155/105