Friday 140524 – Surge Athletics

Essentials

Strength/Skill:

Warm up:3 Sets:

Strength:

4 Sets: (Every 2:30 Minutes)

Skill:

WOD:

Benchmark Friday!!!

For Time:

Additional:

Performance

Strength/Skill:
Warm up:3 Sets: Snatch Grip RDL x 3 Hang Snatch High Pull (Just below Knee) x 3 Hang Muscle Snatch (Just below Knee) x 3 Hang Power Snatch (Just below knee) x 3 Strength: Wendler Method Week 2 3 Sets: (Every 2:30 Minutes) Bench Press Set 1 = 3 Reps @ 75% Set 2 = 3 Reps @ 85% Set 3 = Max Reps @ 95% Percentages are based off of 90% of 1 RM. Skill:*
WOD
Benchmark Friday!!! For Time: “Isabel” 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:3 Sets:

Strength:

10 Sets: (Every 2:30)

Bench Press @ 30X0

Skill:

WOD

A) For Time:

“Isabel”

Rest exactly 10 Minutes Then:

B) For Time:

“Grace”

Additional: