Monday 140224 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

6 Sets: (Every 90 Seconds)

Skill:

Kristi’s B-Day WOD:

AMRAP in 15 Minutes:

Additional:

Performance

Strength/Skill:
Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 Hang Snatch x 3 Strength: 6 Sets: (Every 90 Seconds) 3 Position Power Snatch (Mid Thigh, Just Below Knee, Floor) Skill:
Kristi’s B-Day WOD:
AMRAP in 15 Minutes: 200m Run 9 Dips 6 Power Snatch 9 Dips 6 Power Snatch	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:

Strength:

A) 8 Sets: (Every 90 seconds)
Front Squat

B) 12 Sets: (EMOM)

Percentages per minute: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

Skill:

WOD:

Functional Fitness Games Open 11.3AMRAP in 5 Minutes:

Additional: