24
Sep
Tuesday, September 24, 2019
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
Snatch complex
Metcon (AMRAP – Reps)
For 20 Minutes:
3 Position Power Snatch (High Hang, at knee, floor)
3 Strict Pull Ups
6 Kipping Pull Ups
9 Dips
30 Double Unders
Rest 90 Seconds
*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) 8 Sets
Snatch from blocks x 1 (work up today’s heavy single)
B) 6 sets
Push Press x 2 (build to heavy 2)
4 Weight Strict Pull Ups + 6 Strict pull ups
Metcon (4 Rounds for time)
3 Sets
4 Rds
10 Power Snatch 95/65
3 Ring muscle ups
45 Double unders
Rest 3 minutes between sets