Monday 130930 – Surge Athletics

This weekend was a great Surge Girls weekend. Saturday started with Holly getting her first muscle up (Well get Video). Then we had two teams competing at the Girls Gone Rx’d event. Great job to Steph, Katie, Lindsey, Audrey, Kels, and Court for doing an amazing job all weekend long, we’re so proud on all of you.

Essentials

Strength/Skill:

Warm Up:

“Bring Sally Up”

Strength:

EMOM For 8 Minutes: (Building)

Hang Power Clean x 3

Skill:

WOD:

4 Rds For Time:

10 ea Hand to Hand Russian KB Swing 55/35
5 Deadlift + 5 Hang Power Clean 155/105
10 2 Count Lateral Jump Over Bar

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: “Bring Sally Up” Strength: EMOM For 8 Minutes: (Building) Hang Power Clean x 3 Skill:
WOD:
4 Rds For Time: 10 ea Hand to Hand Russian KB Swing 55/35 5 Deadlift + 5 Hang Power Clean 155/105 10 2 Count Lateral Jump Over Bar	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:

“Bring Sally Up”

Strength:

A) 6 sets: (Every 2 Minutes)

Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch

B) Over Coarse of 8 Sets Build to 90-95% of 1 RM Jerk (Every 2 Minutes)

C) 7 Sets (Every 2 Minutes)

Front Squat

Set 1. x 3 reps @ 80-85%
Set 2. x 2 reps @ 85-90%
Set 3. x 1 rep @ 90-95%
Set 4. x 3 reps @ 85-90%
Set 5. x 2 reps @ 90-95%
Set 6. x 1 rep @ 95-102%
Set 7. x 6 reps @ 80-85%

Skill:

WOD:

Additional:

Optional AM/PM WOD:A) Easy 1-Mile Warm-Up Run

B) 6 Sets:

100 Yard Accelerations (Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds

C) Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%

D) 10 Minutes Mobility