Friday 140124 – Surge Athletics

Essentials

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:

6 Sets:

Hang Power Snatch + Power Snatch
30 Seconds Jump Rope Practice

Skill:

WOD:

10 Sets: (Every 90 Seconds)

3 Snatches
20 Double Unders

Additional:

10 Minutes Mobility

Performance

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: 4 Sets: (Every 3 Minutes) 2/4 Front Squat /Back Squat @ 95% (of 1RM Front Squat) Skill:
Holly’s B-Day WOD:
15 Sets: 5 Snatches 135/95 (Power or Full) 20 Double Unders *If you fail to complete work within given minute, finish the set you’re on and rest the remainder or the next minute the resume. Perfect score is 15/15	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:3 Rds NFT:

Muscle-Ups x 3-8
L-Sit x 45-60 seconds
Bridge-Ups x 4-6

Strength:

A) 4 Sets: (Every 2:30)

Back Squat

Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – Max Reps @ 85%

Skill:

Holly’s B-Day WOD:

15 Sets:

5 Snatches 135/95 (Power or Full)
20 Double Unders

*If you fail to complete work within given minute, finish the set you’re on and rest the remainder or the next minute the resume. Perfect score is 15/15

Additional:

10 Minutes Mobility