Tuesday, September 11, 2018

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform

2001m Run or Row

then 9 Rds

11 Squat Cleans 95/65

11 Toe to Bar

11 Ring Dips

then

46 Burpees

Competition

3 Position Power Snatch

4×1 (RPE 6-7)

Metcon (Time)

With a Partner Perform

2001m Run or Row

then 9 Rds

11 Squat Cleans 135/95

11 Toe to Bar

11 Ring Dips

then

46 Burpees

Ring Muscle Up Drills/EMOM

3×10 Ring Swings

3×7 Low Ring Pull Back Drill (https://youtu.be/qawtsYdJ23s)

3×7 Low Ring Pull Back with Turn Over Drill (https://vimeo.com/191243913/36b77a4ec7)

3×7 Ring Support Swings

Then

10 Rds

2 Ring Muscle Ups Every 30 Seconds

Posterior

3 Sets:

Wt. Eccentric GH Raise to Non weighted GH Raise x 4-6

Bent Over Barbell Row x 4

Incline DB Batwing Row x 12

DB Incline DB Lateral Raise x12