27
Feb
Wednesday, February 27, 2019
Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Bench Press/Deadlift
A) 3 RM Bench Press Test!!!
In 7 Sets or Less Find today’s 3 RM: (Every 2:30)
Bench Press x 3
B) 3 RM Deadlift
In 7 Sets or Less Build to today’s 3 RM: (Every 2:30)
Deadlift x 3
Competition
Strength
A) 3 Sets:
Snatch Balance x 3
B) 3 Sets:
Overhead Squat x 3
After WOD
C) 3 Sets:
20 V-Ups
15 Candlestick Tuck Jump
10 Pistols
5 Wt. GH Raises
Metcon (2 Rounds for time)
A) 3 Sets:
10 Calorie Ski
30 Double Unders
10 Alt DB Snatch ea
30 Double Unders
10 Calorie Ski
Rest 2 Minutes
Rest 5 minutes
B) For Time
Max Reps In 30 Seconds Burpee to 6″ Target
6 Ring Muscle Up
5-10-15 yrd shuttle run x 2
6 Bar Muscle Up
Max Reps In 30 Seconds Burpee to 6″ target
Rest 2 minutes
*perform this until you complete 100 Burpee to 6″ target