Wednesday, October 21, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 8 Sets: (EMOM, Building)

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Rest 3 Minutes

B) 3 Sets:

21 Calorie Row

15 KB Swings

9 Over Bar Burpee

Rest 2 Minutes

Rest 3 Minutes

C) 10 minutes to Finish

50 DB Floor Press 70/35

50 Supine Row

*Break up as you wish

Metcon (Time)

A) 2 Sets:

150 ft. Sled Sprint

5 Broad Jump

Rest 90 Seconds

B) 1 Set:

6 Power Clean @ 45-50%

1 Burpee Bar Muscle Up

Into:

4 Power Clean @60%

2 Bar Muscle Up

Into:

2 Bar Muscle Up

2 Squat Clean @ 75-80%

1 Burpee Bar Muscle Up

C) 4 Sets:

6 Bar Muscle Up

5 Clean and Jerk @ 60%

4 Burpee Muscle Up

3 Clean and Jerk @ 80%

Rest 3 Minutes

D) 2 Sets:

Banded Mach x 2:30

Reverse Hyper x 30 Seconds