This weekend was a great Surge Girls weekend. Saturday started with Holly getting her first muscle up (Well get Video). Then we had two teams competing at the Girls Gone Rx’d event. Great job to Steph, Katie, Lindsey, Audrey, Kels, and Court for doing an amazing job all weekend long, we’re so proud on all of you.
Essentials
Strength/Skill: |
Warm Up:
Strength: EMOM For 8 Minutes: (Building) Hang Power Clean x 3 Skill: |
WOD: |
4 Rds For Time:
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Additional: |
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Performance
Strength/Skill: | |
Warm Up:
Strength: EMOM For 8 Minutes: (Building)
Skill: |
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WOD: | |
4 Rds For Time:
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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: | |
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Competition
Strength/Skill: |
Warm up:
Strength: A) 6 sets: (Every 2 Minutes)
B) Over Coarse of 8 Sets Build to 90-95% of 1 RM Jerk (Every 2 Minutes) C) 7 Sets (Every 2 Minutes) Front Squat
Skill: |
WOD: |
Additional: |
Optional AM/PM WOD:A) Easy 1-Mile Warm-Up Run
B) 6 Sets:
C) Run 400 Meters @ 80% D) 10 Minutes Mobility |