Saturday 140209 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

3 Sets:

Front Squat x 2-3 (Moderate Load)

3 Sets:

Back Squat x 2-3 (Moderate Load)

Skill:

WOD:

On a Running Clock Perform For Total Reps:

1 minute of Squats
2 minutes of Double unders
3 minutes of Push ups
4 minutes of Back Extensions
5 minutes of Pull ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: 2/4 Front Squat/Back Squat @ 80% of 1 RM Front Squat Skill:
WOD:
On a Running Clock Perform For Total Reps: 1 minute of Squats 2 minutes of Double unders 3 minutes of Push ups 4 minutes of Back Extensions 5 minutes of Pull ups	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, NFT:

Muscle-Ups x 3-9
Handstand Walk x 15-25 Ft.
Toes to Bar x 10-12

Strength:

Skill:

WOD:

Functional Fitness Games Open 11.1ish

AMRAP in 7 minutes of:

30 Double-unders
15 Power snatches 75/55

Rest 8 minutes, when the clock hits 15:00, perform:

Functional Fitness Games Open 12.1

7 Minutes of Burpees to a Target 6″ Above Standing Reach

(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

Rest 8 minutes, when the clock hits 30:00, perform:

AMRAP in 7 minutes of:

Row/Airdyne For Meters/Distance

Additional:

10 Minutes Mobility