Friday 131206 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

In 8 or Fewer Sets Find a New 1 RM:
Front Squat (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes)

Skill:

WOD:

2 Attempts:

*Rest as needed

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: In 8 or Fewer Sets Find a New 1 RM Front Squat: Front Squat (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes) Set 1 – 50-60% x 5 reps Set 2 – 65-70% x 3 reps Set 3 – 75-80% x 1 rep Set 4 – 85-90% x 1 rep Set 5 – 90-95% x 1 Rep Sets 6-8 Test Sets Skill:
WOD:
2 Attempts: ME 500m Row *Rest as needed	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) 5 Sets: (Every 2:30)

Front Squat x 1 rep (70%, 80%, 85%, 90%, 95%)

B) 6 sets:(Every 2 Minutes)

C) 3 Sets:(Every 2 Minutes)

Skill:

WOD:

A) 5 Sets Each For Time: (Every 2 Minutes)

B) 5 Sets Each For Time: (Every 2 Minutes)

Additional: