Monday 140512 – Surge Athletics

Congrats to Scott and Meaghan Peterson, who officially became Husband and Wife over the weekend.

Essentials

Strength/Skill:

Warm up:

Strength:

4 Sets: (Every 2 Minutes)

Skill:

WOD:

For Time:

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: Wendler Method Week 2 3 Sets: (Every 2 Minutes) Back Squat Set 1 = 3 Reps @ 70% Set 2 = 3 Reps @ 80% Set 3 = Max Reps @ 90% Skill:
WOD
For Time: 30 Box Jump Overs 24/20 30 Hang Power Snatches 65/45 30 Wall Balls 20/14 30 Toes to Bar 30 Wall Balls 20/14 30 Hang Power Snatches 65/45 30 Box Jump Overs 24/20	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:
1 Mile Run

Competition

Strength/Skill:

Warm up:2 Sets NFT:

Strength:

A) 6 Sets:

B) 10 Sets: (Every 2:30)

Back Squat @ 30X0 (3 Sec down, 0 pause, up fast, 0 pause)

Skill:

WOD

Additional: