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Wednesday, February 28, 2018


Wednesday, February 28, 2018

CrossFit Surge – CROSSFIT


Warm-up (No Measure)

PVC Snatch Complex

Banded YTAT x 10 each

Banded Snow Angles x 10


2 Position Power Snatch + Overhead Squat

4 Sets:

2 Position Power Snatch (Above the knee, floor) + 3 Overhead Squats


2 Position Snatch/Overhead Squat/Snatch Complex

4 Sets:

2 Position Power Snatch (Above the knee, Floor) + Overhead Squat + Snatch (Squat)

Giant Set

3 Sets:

Tempo Bottoms Up KB Press @2111 x 6-8 each

Banded Good Mornings x 12-15 each

Hip Extension x 8-10

Tempo Feet in Ring or Strap Plank Knee to Elbow 2121 x 8-10

Ring Plank Hold x 30-45 Seconds

Top of DB Pinch Carry x 40 yards


Power Snatch/Wt. Ring Pull Up

6 Sets:

Power Snatch x 1 (Heavy)

Wt. Ring Pull Up x 5-4-3-2-1-1

B: Metcon (AMRAP – Reps)

4 Sets:

30 Seconds Bike

30 Seconds Push Press 135/95

Rest 30 Seconds

30 Seconds Bike

30 Seconds Squat Clean

Rest 2 Minutes

*You can hit this as hard as you need to. If you’re feeling fresh the goal is to hit each set hard and anaerobic local muscular endurance. If you need to scale it back make it smooth.

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