Friday 140103 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

3 Sets:(Every 90 Seconds)

Front Squat x 3-5

3 Sets:(Every 90 Seconds)

Back Squat x 3-5

Skill:

WOD:

3 Rds For Time:

400m Run
21 Wall Ball
12 Power Clean

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 5 Sets:(Every 3:30) 4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat Skill:
Tiff D’s B-Day WOD:
3 Rds For Time: 400m Run 21 Wall Ball 12 Power Clean	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

Strength/Skill:

Warm up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Duck Walk x 5 Forward/Backward
Overhead Squat x 3
Hang Snatch x 3

Strength:

A) Take 15 Minutes to build to a heavy-ish Snatch
*(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)B) Take 15 minutes to build to a heavy Clean & Jerk
*(same – let feel dictate the loads used)

Skill:

Adam B’s B-Day WOD:

For time:

500n Row
30 Pull Ups
20 Thrusters 115/75
10 Muscle Ups
20 Thrusters
30 Pull Ups
500m Row

Additional:

10 Minutes Mobility