Friday 140214 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

In 8 or Fewer Sets Find a New 1 RM Front Squat:

Front Squat

Set 1 = 4 Reps @ 60-65%
Set 2 = 3 Reps @ 70-75%
Set 3 = 2 Reps @ 80-85%
Set 4 = 1 Rep @ 90-95%
Set 5 = 1 Rep @ 95-100%
Set 6-8 = 1 Rep @ 100+%

Skill:

WOD:

With a Partner (Opposite Sex if Possible) Perform AMRAP in 12 Minutes:

400m Run
21 KB Swing
12 Pull Up

*Partner A will begin with the 400m Run, while that partner is running partner B performs as many reps of 21 KB Swings and 12 Pull Ups. Each Time they complete 21 KB Swings and 12 Pull Ups it equals a round. Once partner A returns, partner B begins 400m Run and partner A continues where partner B was at.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: In 8 or Fewer Sets Find a New 1 RM Front Squat: Front Squat Set 1 = 4 Reps @ 60-65% Set 2 = 3 Reps @ 70-75% Set 3 = 2 Reps @ 80-85% Set 4 = 1 Rep @ 90-95% Set 5 = 1 Rep @ 95-100% Set 6-8 = 1 Rep @ 100+% Skill:
Valentine’s Day WOD:
With a Partner (Opposite Sex if Possible) Perform AMRAP in 12 Minutes: 400m Run 21 KB Swing 12 Pull Up *Partner A will begin with the 400m Run, while that partner is running partner B performs as many reps of 21 KB Swings and 12 Pull Ups. Each Time they complete 21 KB Swings and 12 Pull Ups it equals a round. Once partner A returns, partner B begins 400m Run and partner A continues where partner B was at.	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:

Dynamic Warm Up

Strength:

A) 8 Sets:

Split Jerk x 1

Set 1 – 55%
Set 2 – 65%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85%
Sets 6-8 – 90%

B) 6 Sets: (Every 2:30)

Back Squat

Set 1 – 5 @ 80%
Set 2 – 3 @ 85%
Set 3 – 1 @ 90%
Set 4 – 5 @ 85%
Set 5 – 3 @ 90%
Set 6 – 1 @ 95%

Skill:

WOD:

For time:

20 Thrusters 95/65
5 Muscle Up
15 Thrusters
4 Muscle Up
10 Thrusters
3 Muscle Up
5 Thrusters
2 Muscle Up

Additional:

10 Minutes Mobility