Tuesday, September 17, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

In 8 Sets or less:

Build to today’s shoulder press (Every 2:30)

4 @ 50-60%

3 @ 65-70%

2 @ 75-80%

1 @ 85-90%

1 @ 93-95%

1 @ 98-102%

If needed take 1-2 more sets

Metcon (Time)

For Time

27 KB Swing

21 Handstand Push Ups

50 Double Unders

21 KB Swings

15 Handstand Push Ups

50 Double Unders

15 KB Swings

9 Handstand Push Ups

50 Double Unders

Competition

Strength

A) 5 Sets (EMOM)

Power Snatch from blocks x 2 @ 50-60%

B) 5 Sets (EMOM)

Push Press x 4 @45-50%

C) 3 Sets

3-6 Tempo Ring Push Ups @3232

3-6 Ring Push Ups

30 Seconds Top Ring Push Up Hold

Rest 1 minute

3-6 Tempo Supine Ring Row @3232

3-6 Supine Row

20 Seconds Chest to Ring Iso Row Hold

Rest 1 minute

Metcon (Time)

21 Snatches 95/65

21 Deficit Handstand Push Ups 4/2″

75 Double Unders

15 Snatches

15 Deficit Handstand Push Ups 4/2″

75 Double Unders

9 Snatches

9 Deficit Handstand Push Ups 4/2″

75 Double Unders