Tuesday, October 8, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

For 20 Minutes:

2 Position Power Snatch (Above the knee, floor) +

2 Overhead Squats + Snatch (Squat)

6 Burpee Box Jump Overs 24/20

Ring/Wt plank Hold x 30 seconds

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) 6 Sets

Snatch

Sets 1-2 = 3 reps @ 68-73%

Sets 3-4 = 2 reps @ 75-80%

Sets 5-6 = 1 rep @ 83-88%

B) 4 Sets

Tempo Front Squat @1511 x 1 (build to rpe 7)

C) 3 Sets

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 55-65% of 1 RM Snatch

Metcon (Time)

4 Sets For Time

12 Alternating DB Snatch 55/40

15/12 Calorie Bike

6 Burpee Box Jump Overs 30/24

6 Strict Handstand Push Ups + 6 Kipping Handstand Push Ups

200m Run