Wednesday, October 7, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 8 Sets: EMOM

2 Clean Grip Deadlift

2 Hang Power Clean

2 Front Squat

*Start light and build slowly to a moderate to heavy load. NOT MAX

B) AMRAP in 13 Minutes

4 Strict Pull Ups

16 Double DB Step Up (8/8)

4 Strict Pull Ups

8 Burpee

Metcon (Time)

A) 3 Sets:

Safety Bar Kang Squat x 6

Banded TKE x 20

B) 1 Set:

6 Power Clean @ 45-50%

1 Ring Muscle Up (Strict Pull Ups + Dips)

Into:

4 Power Clean @60%

2 Muscle Up

Into:

2 Squat Clean @ 75-80%

3 Muscle Ups

C) 3 Sets:

2 Sets:

6 Ring Muscle Up

5 Power Cleans @ 60%

4 Ring Muscle Up

3 Squat Clean @ 80%

Rest 3 Minutes

D) 2 Sets:

Banded Mach x 2:30

Reverse Hyper x 30 Seconds