Wednesday 140514 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

With a Partner Complete 3 Sets:

MB Overhead Toss x 5 ea.
High Box Jump x 1.1.1.1 (Step Down to Lower Box)
Plank Hold x 30-45 Seconds

Strength:

4 Sets: (Every 2 Minutes)

Deadlift x 5 (Add 5/10# from last week)

Skill:

WOD:

A) In Teams of 3-4 Perform AMRAP in 8 Minutes: (Conga Style)

3-2-1 Hang Squat Clean @ 50-60% of 1 RM Clean

*Athlete A performs 3 hang squat cleans (HSC), then Athlete B performs 3 HSC, then Athlete C performs 3 HSC. Athlete A performs 2 HSC, Athlete B 2 HSC, Athlete C 2 HSC. Athlete A 1 HSC, Athlete B 1 HSC, Athlete C 1 HSC. Once all team members perform 3-2-1 this equals 1 round.

B) For Time:

1.5 Mile Run

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: With a Partner Complete 3 Sets: MB Overhead Toss x 5 ea. High Box Jump x 1.1.1.1 (Step Down to Lower Box) Plank Hold x 30-45 Seconds Strength: Wendler Method Week 2 3 Sets: (Every 2 Minutes) Deadlift Set 1 = 3 Reps @ 70% Set 2 = 3 Reps @ 80% Set 3 = Max Reps @ 90% Percentages are based off of 90% of 1 RM. Skill:*
WOD
A) In Teams of 3-4 Perform AMRAP in 8 Minutes: (Conga Style) 3-2-1 Hang Squat Clean @ 65-75% of 1 RM Clean *Athlete A performs 3 hang squat cleans (HSC), then Athlete B performs 3 HSC, then Athlete C performs 3 HSC. Athlete A performs 2 HSC, Athlete B 2 HSC, Athlete C 2 HSC. Athlete A 1 HSC, Athlete B 1 HSC, Athlete C 1 HSC. Once all team members perform 3-2-1 this equals 1 round. B) For Time: 1.5 Mile Run	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition