Monday 140210 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

In 7 or Fewer Sets Find a New 1 RM Back Squat:

Back 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 6-7 = 1 Rep @ 100+%

Skill:

WOD:

With a Partner Perform AMRAP in 6 Minutes:

5 Thrusters
3 Burpees

*Partners will alternate rounds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: In 7 or Fewer Sets Find a New 1 RM Back Squat: Back 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 6-7 = 1 Rep @ 100+% Skill:
WOD:
With a Partner Perform AMRAP in 6 Minutes: 5 Thrusters 3 Burpees *Partners will alternate rounds	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: (EMOM)

Front Squat x 3 @ 75-80%

B) 5 sets:

Clean x 1.1.1 (rest 10 seconds between singles)

Build over the course of the 5 sets to today’s heavy triple.

C) For max reps:

175/120 Power Cleans x Max Unbroken
Rest 2 minutes
155/105 Power Cleans x Max Unbroken
Rest 2 minutes
135/95 Power Cleans x Max Unbroken

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

Skill:

WOD:

For time:

1000m Row
50/30 Chest to Bar Pull Ups
30 Thrusters 95/65

Additional:

10 Minutes Mobility