Friday 140613 – Surge Athletics

(Photo by Scott Brayshaw)

Essentials

Strength/Skill:

Warm up:3 Sets:

:20 Seconds Sit Up
:20 Seconds Superman
:20 Plank Hold

Strength:

4 Sets: (Every 2 Minutes:)

Bench Press x 4 (Increase 5-10# from Last Week)

Skill:

WOD:

For Time:

1-10 Power Clean + Front Squat
10-1 Shoulder to Overhead

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :20 Seconds Sit Up :20 Seconds Superman :20 Plank Hold Strength: Wendler Method Week 6 3 Sets: (Every 2:30 Minutes) Shoulder Press Set 1 = 3 Reps @ 70% Set 2 = 3 Reps @ 80% Set 3 = Max Reps @ 90% Percentages are based off of 90% of 1 RM + 5-10LBS. Skill:*
WOD
Benchmark Friday!!! “J.J.” U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. For Time: 1-10 Squat Clean 185/125 10-1 Parallette Handstand Push Up	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:

:20 Seconds Sit Up
:20 Seconds Superman
:20 Plank Hold

Strength:

A) 10 Minutes to Build to today’s heavy Snatch

B) 6 Sets: (Every 2:30)

Bench Press

Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 1 rep @ 101%
Set 6 – 1 rep @ 101+%

Skill:

WOD

EMOM For as Long as Possible:

3 Power Clean + 3 Front Squat + 3 Push Jerk 165-185/110-125

*If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

Additional:

10 Minutes Mobility