Tuesday 140415 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

AMRAP in 6 Minutes

Strength:

5 Sets:

Skill:

WOD:

AMRAP in 10 Minutes:

Additional:

Performance

Strength/Skill:
Warm up:AMRAP in 6 Minutes L-Sit x 10 Seconds Handstand Hold x 10-15 Seconds Strict Knee to Elbow x 5 Strength: In 8 sets or fewer, build to a 1-RM Bench Press Set 1 – 50% of possible 1-RM x 5 Set 2 – 65% of possible 1-RM x 4 Set 3 – 75% of possible 1-RM x 3 Set 4 – 85% of possible 1-RM x 2 Set 5 – 90-95% of possible 1-RM x 1 Sets 6-8 – Test 1-RM Every 90 seconds between sets 1-4, and then 3 minutes between attempts over 85%. Skill:
WOD:
AMRAP in 10 Minutes: 10 Pull Ups 10 KB Swings	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:

AMRAP in 6 Minutes

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

Every 90 seconds between sets 1-4, and then 3 minutes between
attempts over 85%.

Skill:

WOD:

For Time:

Additional: