Wednesday, June 5, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) 4 Sets (EMOM)

Minute 1 = 5-7 DB Floor Press

Minute 2 = 8-10 Inverted Barbell Row (4-5 pronated + 4-5 supinated)

Minute 3 = 14-18/8-12 calorie row

Rest 4 Minutes

B) 4 Sets (EMOM)

Minute 1 = 15-25 Wall Ball

Minute 2 = 12-18 Russian KB Swing

Minute 3 = 15 yard seal walk

Competition

Strength

A) 8 Sets (EMOM)

Minute 1 = 4 Squat Clean & Jerks @ 65-75%

Minute 2 = 15 Heavy Wall Balls

B) C) 3 Sets

Tempo Trap Bar Deadlift @ 51×1 x 4 @ 82%% of Deadlift

Hurdle or Tuck Jump x 4

DB Squat Jump x 4 @ 30-40% of TBDL

Band Assisted Vertical Jump x 4

Rest 2:30

Metcon (Time)

For Time

500m Ski

Then

10-1

Hand Release push ups

Toe to Bar

KB Swing 70/55

Then

500m Row

Then???