Friday 131011 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Strength:

4 Sets:

Skill:

WOD:

Benchmark Friday!!!

“Isabel” (10 Minute Time Cap)

For Time:

Additional:

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: Back Squat x 5 @ 80% Skill:
WOD:
Benchmark Friday!!! “Isabel” (10 Minute Time Cap) For Time: 30 Snatches 135/95	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:

Strength:

A) Take 15 minutes to build to a “heavy” Snatch

B) Take 10 minutes to build to a “heavy” Clean & Jerk

C) Take 15 minutes to build to a 3RM Bench Press

Skill:

WOD:

For time:

*50 each arm, you decide how you partition the reps

Additional: