Tuesday 131008 – Surge Athletics

Click Here and check out a great article written by our own Christina Mulholland, about hip mobility on the Rage Fitness Blog.

Essentials

Strength/Skill:

Warm Up:

Strength:

6 Sets:

Skill:

WOD:

AMRAP in 10 Minutes

Additional:

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 6 Sets: (Every 90 Seconds) Hang Clean (Mid Thigh) + Hang Clean (Just below Knee) + Clean Skill:
WOD:
AMRAP in 10 Minutes 4 Hang Squat Clean 155/105 8 Push Up 12 Box Jump	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) 6 Sets:

2-Position Clean (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)

Skill:

WOD:

A) EMOM For 6 Minutes:

Rest 1 Minute Then:

B) EMOM For 6 Minutes:

Rest 1 Minute Then:

C) EMOM For 12 Minutes:

Additional:

3 Sets: